“Annie”
50, 40, 30, 20, 10 rep rounds for time of:
Sit Ups
Double Unders
Coach’s notes:  Post time to complete to comments.
Compare to November 15, 2009

10 rounds for time:
7 Back Squat
14 Jump Squats
Rest 1:00
Coach’s notes:  Guys use bodyweight for back squats and gals use 3/4 bodyweight for back squat.  In the jump squat be quick off the grground and jump as high as possible.  Post working time to comments.

Front Squat  1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load for each set to comments. 
Compare to November 8, 2009

A1 - Weighted Pull Up - 5 reps X 5 sets @ 3011, rest 90s
A2 - Barbell Push Press - 5 reps x 5 sets @ 21×1, rest 90s
B1 - GHD Raise - 10 reps x 5 sets, 60s rest
B2 - K to E - 10 reps x 5 sets, 60s rest
Coach’s notes:  Post loads for A1 [...]

 
Part 1-  For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees
5 minute Rest
Part 2 -  For time:
75 Box Jumps
Coach’s notes:  Guys use 24 inches and gals 18 inches for box jumps.  Post time to complete Part 1 and 2 and total to comments.
 

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar [...]

6 rounds for times:
Run 400 m
Rest 2:00
Coach’s notes:  Post time for all sets to comments.

 
Tabata:
1.  Switch Lunges
2.  Back Extension
3.  Box Jump
4.  KB Swings
Coach’s notes:  Box jumps are to 20″.  Guys use 1.5 pood and gals 1.0 pood for KB swings.  Post total reps for each exercise to comments.

As many rounds in 20 minutes:
10 SDLHP
10 Thrusters
Coach’s notes:  Guys use 85 lbs and gals 55 lbs.  Post number of rounds to comments.

                
6 rounds for time:
10 Shoulder Press
10 Toes to Bar
Coach’s notes:  Guys use 95 lbs and gals 65 lbs for the press.  Post time to complete to comments.

Power Clean  2, 2, 2, 2, 2, 2
Coach’s notes:  Post load for each set to comments.

1 round for time:
Row 250 m
30 Jumping Pull Ups
Row 250 m
30 Jumping Pull Ups
Row 250 m
Coach’s notes:  Post time to complete to comments.

CFC2 “Do Work” chipper

For Time:
100 Squats
80 K2E’s
60 SDLHP
40 Burpees
20 Snatch
40 Pull-ups
60 Shoulder to Overhead
80 Box Jumps
100 situps

Coach’s notes:  Grab a partner or cut the reps in half. Guys use 95 lbs for SDLHP, Snatch and Shoulder to Overhead, gals use 65lbs or scale as required.  Use 24″ for box jumps.  Post time to comments.

For time:
Run 800 m x 3
Rest 2:00 between sets
OR
For time:
Row 1000 m
Coach’s notes:  Pick the runs or row.  Post time to complete to comments.
Compare 1000 m row to: March 26, 2009

(As many rounds in 3 minutes) x 5
10 Power Cleans
25 Double Unders
2:00 Rest
Coach’s notes:  Guys use 135 lbs and gals 95 lbs for the power cleans.  Post number of rounds per set and total reps to comments.

“Filthy Fifties”
1 Round for time:
 
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
 
Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to August 7, 2009
 

Part 1 - Deadlift  3 reps x 10 sets @ 50% of 1RM on the minute
Rest 3:00
Part 2 - Work upto a 3RM Deadlift in 10 minutes
Coach’s notes:  Work on technique and speed in part 1.  Post 3RM reached in part 2 to comments.

1 round for time:
15 Strict Pull Ups
10 Push Ups
15 Wallballs (unbroken)
12 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
9 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
6 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
3 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
Coach’s notes:  Guys use 20 lbs, gals use 14 lbs for wallballs to 10 ft.  Post time [...]

“Nancy”
5 rounds for time:
400 m Run
15 Overhead Squats
Coach’s notes:  Guys use 95 lbs and gals use 60 lbs for overhead squats, or scale if needed.  Post time to complete to comments.
Compare to August 1, 2009

A.  High Bar Back Squat  5, 5, 3, 3, 2, 2, @ 20 x 1, Rest 2:00
B1.  Weighted Back Extension  8-10 reps x 3 sets @ 2011, Rest 90 seconds
B2.  DB High Rise Step Up  8-10 reps/leg x 3 sets @ 30 x 0, Rest 90 seconds
Coach’s notes:  Post loads for all sets to comments.  For the [...]

8 rounds for time:
15 Knees to Elbows (unbroken)
30 Double Unders
Rest 1:00
Coach’s notes:  Post time for each round to comments.

1 round for time:
Row 250 m
21 Bench Press
Row 500 m
15 Bench Press
Row 750 m
9 Bench Press
Coach’s notes:  Guys use 135 lbs and gals 85 lbs for bench press.  Post time to complete to comments. 

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Coach’s notes:  CrossFit benchmark workout for the board.  Guys use 135 lbs for hang power cleans, gals use 95 lbs.  Post time to comments.

OHS  3, 3, 3, 3, 3
Coach’s notes:  Post load for each set to comments.

“Madi”

For time:

100 Unders
90 Back Extensions

80 Squats

70 Sit-ups

60 Lunges

50 Push-ups
40 Box Jumps

30 Wall Balls

20 Burpees
10 Pull-ups

Coach’s notes:  CFC Benchmark WOD for the board.  Use 24″ for box jumps.  Guys use 20lb wallball, gals use 14lb.  Post time to comments.
Compare to December 17, 2009
Holiday Reminder - due to today’s Family Day holiday the 9:30 am class and [...]

Members - you are welcome to bring a guest free of charge to today’s adult CrossFit class.
“Fran”
21, 15, 9 rep rounds for time of:
Thrusters
Pull Ups
Coach’s notes:  Guys use 95 lbs and gals use 65 lbs for thrusters.  Post time to complete to comments.
Compare to October 19, 2009

As many rounds in 7 minutes:
14 KB Swings
14 Box Jumps

Rest 5 minutes 
As many rounds in 7 minutes:
7 Ring Dips
7 Burpees
Coach’s notes: Guys use 1.5 pood and gals 1.0 pood for KB swings.  Post number of rounds for each couplet to comments.
Attention CrossFitters!  This week let us know what your favourite CFC WOD is by posting it [...]

Back Squat – 3, 3, 3, 3, 3, 3
 
Coach’s notes:  Post load for each set to comments.

Compare to July 11, 2009

Attention CrossFitters!  This week let us know what your favourite CFC WOD is by posting it to comments. 

Contact admin@crossfitcalgary.ca to register
 
 
Today we do Natural High CrossFit WOD…
 
“Tabata Something Else”
Tabata intervals for reps:
Pull-ups
Push-ups
Sit-ups
Squats
 
Post your total reps to comments here and on the NHCF page.
 
Compare to April 18, 2009
 
Coach’s notes:  Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are [...]

1 round for time:
50 Double Unders
500 m Row
50 Double Unders
500 m Row
50 Double Unders
Coach’s notes:  Post time to complete to comments.
Attention CrossFitters!  This week let us know what your favourite CFC WOD is by posting it to comments. 

21, 15, 9 rep rounds for time:
Thruster
Snatch
SDLHP
Coach’s notes:  You will need 3 bars with 3 different weights for this WOD.  Guys will use 65 lbs in the first round (reps of 21), 95 lbs in the second round (reps of 15) and 115 lbs in the third round (the 9’s).   Gals use 45 lbs, 65 [...]