Crossfit Calgary

Friday, May 18, 2012

admin — Fri, 18 May 2012 04:20:02 +0000

All sets for time:

A. 150 Double Unders

B. 75 Box Jumps – 30”/24”

C. 50 Chest to Bar Pull-ups

D. 25 OHS – 95#/65#

Coach’s notes: Perform sets in any order and rest as needed between, just get them all done. Post time for each set and order to comments.

Compare to March 2, 2012

Thursday, May 17, 2012

admin — Thu, 17 May 2012 05:54:27 +0000

1 round for time:

Row 500 m

50 Push up with hand release

40 Medicine Ball Clean - 20#/14#

30 Knees to Elbows

20 Alternating DB Squat Snatch - 45#/25#

10 Handstand Push Ups

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

Wednesday, May 16, 2012

admin — Wed, 16 May 2012 04:02:14 +0000

A. Snatch Grip Deadlift - 1, 1, 1, 1, 1, 1, rest 2:00

Compare to April 29, 2009

B. Front Squat - 2, 2, 2, 2, 2, 2, rest 2:00

Compare to January 30, 2012

Coach’s notes: Post loads for all sets to comments.

Tuesday, May 15, 2012

admin — Tue, 15 May 2012 04:54:47 +0000

5 rounds for time(s):

Run 200 m

15 Push Jerk - 155#/100# from the floor

Run 200 m

30 ft Handstand Walk

Rest 2:30

Coach’s notes: Post time per round and total working time to comments.

Monday, May 14, 2012

admin — Mon, 14 May 2012 04:19:43 +0000

A. Hang Squat Clean – work to a heavy double in 10 minutes.

B. AMRAP in 10 minutes:

8 Clap Push-ups

16 Sit-ups

32 Squats

Coach’s notes: Post load reached in A and rounds and reps in B to comments.

Sunday, May 13, 2012

admin — Sun, 13 May 2012 03:30:24 +0000

“Susan”

For time:

118 m of Burpee Broad Jumps

5 rounds of the triplet:

12 Box Jumps 24″/20″

13 Deadlifts - 185#/115#

17 Pull-ups

118 m of Burpee Broad Jumps

Coach’s notes: Happy Mother’s Day!! This WOD has been put together by CrossFit Ramsay to show support of one of their members whoo is fighting cancer. To view the story click here. Please post time to complete to comments and please also post a message to CrossFit Ramsay’s site showing support.

Saturday, May 12, 2012

admin — Sat, 12 May 2012 05:04:17 +0000

5 rounds for time:

Run 400 m

40Double Unders

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

Important Reminder - Coffee with Coach is happening today at 2:30 pm at CFC. Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey. This session is open to everyone and is free of charge!

Friday, May 11, 2012

admin — Fri, 11 May 2012 05:03:56 +0000

A. 3 rounds for time:

30 Wallball - 20#/14#

20 SDLHP -95#/65#

10 OHS - 95#/65#

B. AMRAP in one set:

Wallballs - 20#/14#

Coach’s notes: Post time to complete A and reps for B to comments.

Important Reminder - Coffee with Coach is happening on Saturday, May 12 at 2:30 pm at CFC. Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey. This session is open to everyone and is free of charge!

Thursday, May 10, 2012

admin — Thu, 10 May 2012 05:17:45 +0000

30 Muscle Ups for time:

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

Compare to May 30, 2010

Wednesday, May 9, 2012

admin — Wed, 09 May 2012 04:44:25 +0000

1 round for time:

800 m Run

20 Alternating Single Arm DB Snatch - 45#/25#

400 m Run

40 Alternating Single Arm DB Snatch

200 m Run

60 Alternating Single Arm DB Snatch

Coach’s notes: You CAN power snatch. Post time to complete to comments.

Important Reminder -YOGA NIDRA class on Thursday May 10th at 8:00 - 9:00pm. Cost is $10/members and $15/non-members. Contact Aly for more information or to register.

Yoga Nidra is the practise of Pratyahara, sanskrit for “sense withdrawal”. It provides a deep relaxation that opens the deeper phases of the mind and is referred to as sleep yoga, or sleep with a trace of awareness. In Yoga Nidra, the conscious mind shifts and the subconscious and unconscious mind begins to open. The body completely relaxes allowing for healing and repair.

Coffee with Coach is happening on Saturday, May 12 at 2:30 pm at CFC. Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey. This session is open to everyone and is free of charge!