http://crossfitcalgary.ca Thu, 11 Mar 2010 05:29:59 +0000 http://backend.userland.com/rss092 en "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 http://crossfitcalgary.ca/wod/thursday-march-11-2010/ 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. http://crossfitcalgary.ca/wod/wednesday-march-10-2010/ Front Squat  1, 1, 1, 1, 1, 1, 1 Coach's notes:  Post load for each set to comments.  Compare to November 8, 2009 http://crossfitcalgary.ca/wod/tuesday-march-9-2010/ A1 - Weighted Pull Up - 5 reps X 5 sets @ 3011, rest 90s A2 - Barbell Push Press - 5 reps x 5 sets @ 21x1, 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 ... http://crossfitcalgary.ca/wod/monday-march-8-2010/   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.   http://crossfitcalgary.ca/wod/sunday-march-7-2010/ "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 ... http://crossfitcalgary.ca/wod/saturday-march-6-2010/ 6 rounds for times: Run 400 m Rest 2:00 Coach's notes:  Post time for all sets to comments. http://crossfitcalgary.ca/wod/friday-march-2010/   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. http://crossfitcalgary.ca/wod/thursday-march-4-2010/ 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. http://crossfitcalgary.ca/wod/wednesday-march-3-2010/                  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. http://crossfitcalgary.ca/wod/tuesday-march-2-2010/