Crossfit Calgary

Saturday, February 4, 2012

admin — Sat, 04 Feb 2012 06:13:32 +0000

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.

Friday, February 3, 2012

admin — Fri, 03 Feb 2012 06:35:00 +0000

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.

Thursday, February 2, 2012

admin — Thu, 02 Feb 2012 06:23:09 +0000

21, 15, 9 rep rounds for time:

Back Squat - 225#/155#

Pull-up

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

Wednesday, February 1, 2012

admin — Wed, 01 Feb 2012 05:31:52 +0000

5 rounds for time:

500m Row

10 Deadlift - 205#/135#

20 Wallballs - 20#/14#

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

Tuesday, January 31, 2012

admin — Tue, 31 Jan 2012 05:40:41 +0000

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

Monday, January 30, 2012

admin — Mon, 30 Jan 2012 05:52:37 +0000

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.

Sunday, January 29, 2012

admin — Sun, 29 Jan 2012 03:47:08 +0000

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.

Saturday, January 28, 2012

admin — Sat, 28 Jan 2012 04:05:59 +0000

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.

Friday, January 27, 2012

admin — Fri, 27 Jan 2012 05:39:36 +0000

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.

Thursday, January 27, 2012

admin — Thu, 26 Jan 2012 06:35:45 +0000

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 take place Saturdays from 1:30 - 4:30pm starting February 25th.

Open to Members and Non-members. Click here for more information.