Clean – 1, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes: Post loads for all sets to comments.
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC.  In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining [...]

5 rounds for time:
15 Pull-ups
15 Box Jumps -24″/18″
15 Knees to Elbows
15 DB Thrusters - 45#/30#/hand
Coach’s notes:  Post time to complete to comments.
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC.  In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining [...]

All sets for time:
A. 50 - 2 Foot Vertical Jumps - 24″/18″ over 2 hand reach
B. 50 Push-ups
C. 50 Triple Unders
D. 50 SDLHP - 95#/65#
E. 50 Power Snatch - 85#/55#
Coach’s notes: Post time to complete each set. Rest as needed between sets, just get them all done.
Important Reminder - Coffee with Coach is happening this [...]

A.  Push Jerk - 2 reps x 5 sets, rest 2-3 minutes
Compare to November 27, 2011
B.  Split Jerk - 1 rep x 5 sets, rest 2-3 minutes
Compare to May 3, 2011
Coach’s notes: Post loads for all sets to comment
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC.  In [...]

7 rounds for time(s):
Row 400 m
15 DB Squat Cleans - 40#/30#/hand
Rest 2:00
Coach’s notes:  Post time per round and total working time to comments.

As many rounds in 20 minutes:
5 Deadlift – 275#/185#
10 Clap Push-ups - 10/7
15 Pull-ups
-
Coach’s notes: Post rounds and reps complete to comments.

In 15 minutes:
A.  Practice Handstand Progressions and Variations
B.  3 rounds for time:
20 ft Handstand Walk
30 Back (hip) Extensions
40 Jumping Pull-ups
50 Walking Lunges
Coach’s notes:  Post time to complete B to comments.

A. 2 Rounds for reps:
Row 2:00 (cals)
Box Jumps 2:00 – 24”/20”
Rest 2:00
B. AMRAP Front Squat (from floor) in 5 minutes:
Guys – Body Weight
Gals – 80% BW
-
Coach’s notes: Post reps for A and B to comments.

A1. Bench Press – 3-4 reps X 5 sets @ 30X2, rest 2:00
Compare to January 12, 2012
A2. Bar Muscle- Ups – 5-8 reps X 5 sets, rest 2:00
-

Coach’s notes: Post load for all sets in A1 and reps per set in A2 to comments.

A. Deadlift - work to a heavy double in 10 minutes
B.  5 Rounds for time:
25 Knees to Elbows
75 Double Unders
Coach’s notes:  Post load for A and time for B to comments.

3 rounds for reps:
1:00 Box Jumps - 20″ for all
1:00 Sit ups
1:00 Wallballs - 20#14#
1:00 KB Sumo Deadlift High Pull - 1.5/1.0 pood
1:00 Rest

Coach’s notes:  Divide into teams of 4. One person will start at each exercise. Perform as many reps as you can in 60s at your given exercise. Rotate [...]

As many rounds in 20 minutes:
5 SDLHP - 95#/65#
10 Medicine Ball Cleans - 20#/14#
15 Sit-ups
Coach’s notes:  Post rounds and reps complete to comments.

A.  Clean/Hang Clean - 1.1 x 6 sets, rest 2-3 minutes
B.  AMRAP in 10 minutes:
7 Push Jerk (from floor) - 135#/95#
7 Ring Dips
Coach’s notes:  Post loads for A and rounds and reps for B to comments.

21, 15, 9 rep rounds for time:
Back Squat - 225#/155#
Pull-up
Coach’ s notes:  Post time to complete to comments.

5 rounds for time:
500m Row
10 Deadlift - 205#/135#
20 Wallballs - 20#/14#
Coach’s notes:  Post time to complete to comments.

6 Rounds for time(s):
-
1 Rope Climb
15 Box Jumps – 20”
20 GHD Raise
Rest 2:00
-
Coach’s notes:  Post times for all sets and total time to comments.  Yes, 20” box jumps for all.
-
Compare to January 11, 2011

A.  Tall Clean - 2 reps x 5 sets, rest 2:00
Compare to August 31, 2010
B.  Clean Shrug - 3 reps x 5 sets, rest 2:00
Compare to June 2, 2011
C.  Front Squat - 1 rep x 5 sets, rest 2-3:00
Compare to December 2, 2011
Coach’s notes:  Post loads for all sets to comments.
 

A.  Tabata Intervals of:
1. Toes to Bar
2. Back (Hip) Extension
3. Standing Barbell Houlder Press - 45#//30#
4. KB Swings -2.0/1.0 pood
Coach’s notes:  Post reps for each exercise and totals to comments.

1 Round for time:
Row 750m
75 Push Press - 45#/30#
25 C to B Pull ups
75 Push Press
Row 750m
Coach’s notes:  Post time to complete to comments.

A.  Power Snatch/Squat Snatch/Hang Squat Snatch - 1.1.1 x 6 sets, Rest 2:00
B.  As many rounds in 10 minutes:
10 Bar Facing Burpees
10 OHS - 135#/85#
Coach’s notes:  Bar facing burpees must be 2 foot jumps over the bar.  Post loads per set for A and rounds and reps for B to comments.

A.  1:00 AMRAP SDLHP  - 95#/65#
Rest 1:00
B.  2:00 AMRAP Push ups
Rest 2:00
C.  3:00 AMRAP Sit ups
Rest 3:00
D.  4:00 AMRAP Single Arm Alternating DB Snatch (Squat) - 40#/25#
Rest as long as you’d like
Coach’s notes:  Post reps for each set and total reps to comments.

CrossFit Calgary wil be hosting the 2012 CrossFit Games OPEN WODs.  They will [...]

“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 December 5, 2011
Join the Crew [...]

6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press - 135#/85#
Rest 3:00
Coach’s notes: Post calories for row and reps for bench press each round to comments.
Compare to June 16, 2011

“Grace”

For time:

30 Clean and Jerk - 135/95

Coach’s notes: Post time to complete to comments.

Compare to December 24, 2010

A1. Back Squat – 3-4 reps X 6 sets, rest 10s
A2. Two Foot Standing Long Jump – 3 consecutive reps X 6 sets, rest 10s
Notes: Measure total distance of all 3 jumps.
A3. Strict Pull-ups (no kip) – 8-12 reps X 6 sets, rest 3:00
Notes: Increase load if [...]

5 rounds for time:
20 Wallballs
10 Jumping Pull-up Burpees
5 Push Press (from the floor) 135#/95#
15 Deadlift - 135#/95#
Coach’s notes:  Post time to complete to comments.

A.  AMSAP Push Jerk Ladder in 10 minutes:
1-5-1 (135#/95#)
Compare to May 26, 2011
B.  AMSAP  3-6-9-6-3 Ladder in 10 minutes:
Toes to Bar
Coach’s notes:  Post number of sets and/or total reps for A and B to comments.  Sets in the ladder must be unbroken.  AMSAP = As Many Sets As Possible.

A.  Hang (Squat) Clean - 2, 2, 2, 2, 2, 2, rest 2-3 minutes
Compare to September 2, 2011
B.  Push Press - 2, 2, 2, 2, 2, 2, rest 2-3 minutes
Compare to November 5, 2011
Coach’s notes:  Post loads for all sets to comments.

A1.  Walk on Hands - 20 ft x 6 sets, rest 2:00
A2.  Chest to Bar Pull-ups - 10-15 reps x 6 sets, rest 2:00
Coach’s notes:  Post comments regarding A1 and repsfor A2.
Compare to October 23, 2011
Anybody wanting to join the CFC crew for some volleyball?  Check out the schedule here and contact Chelsea for more [...]

A. 21, 15, 9 rep rounds for time:
Ring Dips
Box Jumps – 24”/18”
B. 20 Box jumps on the minute for 10 minutes:

Coach’s notes: Post time to complete A and notes for B to comments.
Compare to November 19, 2011

 
5 Rounds for time(s): 
40 Alternating Pistols
20 DB Push Press – 40#/20#/hand
1 Rope Climb
Rest 2:00
 
Coach’s notes: Post time for all sets and total to comments.
Compare to July 23, 2011