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 [...]

5 rounds for time(s):
35 Ball Slams
25 Back Extensions (unbroken)
15 Burpees
5 Inverts on Rings
2:00 Rest
Coach’s notes:  Guys use 20 lbs and gals 14 lbs for ball slams.  Post time for each set and total working time to comments.
Attention CrossFitters!  This week let us know what your favourite CFC WOD is by posting it to comments. 

Split Jerk  1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load to comments.
Compare to December 9, 2010 also compare to recent push jerk January 26, 2009
 

A.   3 rounds for time:
  Row 300 m
15 Toes to Bar
B.  150 Jumping Pull Ups for time
Coach’s notes:  Post time to complete A and B to comments.  Rest as needed between A and B. 

3 rounds of 1:00 on 1:00 off
1.   Bench Press
2.  Deadlift
3.  Clean
Coach’s notes:  Guys and gals use bodyweight for the bench press, 1.5 times bodyweight for deadlift and 0.75 times bodyweight for clean.  Post reps for each exercise per round to comments.

100 Walking Lunges
50 Back Extensions
20 OHS
50 Double Unders
50 Walking Lunges
25 Back Extensions
10 OHS
25 Double Unders
100 Walking Lunges
 
Coach’s notes:  Guys 115 lbs and gals 75 lbs for OHS.  Post time to complete to comments.

                    
10 -1 Clean Ladder for time:
Coach’s notes:  Guys use 135 lbs and gals 95 lbs.  The sets must be unbroken.  The reps are therefore thouch and go (bar cannot rest on the ground).  Post time to complete to comments.

5 rounds for time(s):
15 DB Push Press (unbroken)
15  K to E
15 DB Jump Squats
rest 2:00
Coach’s notes:  Guys use 30 lbs per hand and gals 20 lbs per hand for push press and jump squats.  For jump squats try to spend as little time as possible on the ground and therefore do not full squat.  Post [...]

1 round for time:
21 Power Snatch
30 KB Swings
15 Power Snatch
30 KB Swings
9 Power Snatch
30 KB Swings
 
Coach’s notes:  Guys use 95 lbs for power snatch and 2.0 pood for swings.  Gals use 65 lbs and 1.5 pood respectively.  Post time to complete to comments. 

As many rounds in 20 minutes:
 
20 Walballs (unbroken)
15 Pull-ups
 

Coach’s notes:  Guys use 20 and gals 14 lb wallball to 10 feet.  Post number of rounds to comments.

Front Squat  2, 2, 2, 2, 2, 2
Coach’s notes:  Post load for each set to comments. 
Compare to October 8, 2009

“Jackie”
1000 m Row
50 Thrusters
30 Pull Ups
Coach’s notes:  Guys and gals use 45 lbs for thrusters.  Post time to comments.
Compare to January 12, 2009

 1 round for time:
50 Push Ups
10 Box Jumps
40 Push Ups
20 Box Jumps
30 Push Ups
30 Box Jumps
20 Push Ups
40 Box Jumps
10 Push Ups
50 Box Jumps
Coach’s notes:  Guys use 24 ” and glas 18 ” for box jumps.  Post time to complete to comments.

 
Part 1: 
As many 1-5 Back Squat Ladder in 10 minutes: 
Part 2: 
Alternating Tabatas of:
GHD Sit-ups
Jumping Pull-ups 

Coach’s notes: For the ladder you must rack the bar between each set in the ladder.  In other words, take the bar off the rack and perform 1 squat, then re-rack it, take the bar back out and perform 2 squats, [...]

 Push Jerk  1, 1, 1, 1, 1, 1
 
Coach’s notes:  Post loads to comments.
Compare to July 1, 2009

 
Big Dawg Competition WOD # 2
 
2000m Row and AMRAP Double Unders in 10 minutes 
 
Coach’s notes:  Post time for row and number of double unders to comments.

 
Part 1: 
As many rounds as possible in 15 minutes:
15 Unbroken KB Swings
15 Unbroken Back Extensions 

Rest 5 minutes
 Part 2: 
3 Rounds for reps: 
AMRAP Knees to Elbows
Rest 60s
 
Coach’s notes: Guys use 1.5 pood for KB swings, gals use 1 pood.  Post rounds + reps for part 1 and reps for knees to elbows for part 2 to comments.

“Dating Sage”

5 rounds for time:
10 Snatch

15 Pull-ups

20 Thrusters

Coach’s notes: This one is for the board.  Guys use 95lbs for snatch and 75lbs for thrusters, gals use 65lbs for snatch and 55lbs for thrusters.

5 rounds for time and reps:
60 Walking Lunges
AMRAP Bench Press
Rest 3 minutes
 
Coach’s notes: Use bodyweight for bench press or scale as required.  Post total working time and load and reps for bench press to comments.  

Row 500m
 
 
Coach’s notes: Post time to comments.
-
Compare to December 16, 2009

Optimum Training Big Dawgs WOD from Jan 13, 2010
 

5 sets for total working time:
15 unbroken push press
10 burpees
25 unbroken box jumps
rest 2 min

 
Coach’s notes: Guys use 95 lbs for push press and 20″ box, gals use 65 lbs and 12″ box.  Burpees are to 8″ above 2 hand reach.
-

CFC has teamed up with Calgary Co-op [...]

“Tabata This”
 
Row (for calories)
Rest 1 min
Squats
Rest 1 min
Pull-ups
Rest 1 min
Push-ups
Rest 1 min
Sit-ups
Rest 1 min
 
Coach’s notes:  “Tabata This” explanation from crossfit.com:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. [...]

Crossfit.com Workout of the Day
 
Deadlift 3,3,3,3,3,3
 
 
Coach’s notes: Post loads to comments here and on www.crossfit.com
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Have you heard about our new membership referral program?  Click here for more details. 

CFC 2 Fitness Challenge is coming up!  Click here for details. 

“Jeremy”
21-15-9
OHS
Burpees
 
Coach’s notes:  Guys use 95 and gals 65 lbs for the OHS.  Post time to complete to comments.

Compare to March 17, 2009

Have you heard about our new membership referral program?  Click here for more details. 
CFC 2 Fitness Challenge is coming up!  Click here for details.