http://crossfitcalgary.ca Fri, 19 Mar 2010 03:30:51 +0000 http://backend.userland.com/rss092 en As many rounds in 20 minutes: 5 Deadlift 4 Hang Clean 3 Push Jerk 2 OHS 1 Rope Climb Coach's notes:  Guys and gals use 1/2 bodyweight.  Remember hang cleans are full squat catch.  Post rounds + reps completed to comments. Compare to December 7, 2009 http://crossfitcalgary.ca/wod/friday-march-19-2010/ For sets: 1.  AMRAP Double Unders, 15 reps unbroken in 5 minutes 3:00 rest 2.  AMRAP Bench Press, 5 reps unbroken in 5 minutes Coach's notes:  Guys use 135 lbs and gals 85 lbs for bench press.  Post number of sets completed for each to comments. http://crossfitcalgary.ca/wod/thursday-march-18-2010/ A1.   DB Split Squat  8-10 reps X 4 sets @3010, rest 90 seconds A2.  Row 30 seconds for meters X 4 sets, rest 90 seconds Rest 5 minutes max B1.  Power Clean 4-6 reps X 4 sets, rest 90 seconds B2.  Push Press - 20 reps (unbroken) X 4 sets, rest 90 seconds Coach's notes:  ... http://crossfitcalgary.ca/wod/wednesday-march-17-2010/ 5 rounds for time(s): Row 500 m Rest 2:00 OR Run 800 m Rest 2:00 Coach's notes:  Post times for runs or rows to comments. http://crossfitcalgary.ca/wod/tuesday-march-16-2010/ For Highest Load: 15 OHS Coach's notes:   Establish your heaviest 15 RM OHS.  Work up to the set as you choose and rest as needed between sets. http://crossfitcalgary.ca/wod/monday-march-15-2010/ 5 sets for load and reps: Weighted Pull Up X 5 reps/AMRAP bodyweight pull ups Rest as needed between sets Coach's notes:  Hold the weight at your feet and release the weight after the 1st 5 reps, then without coming off the bar, do the AMRAP bodyweight set.  Post load and reps for ... http://crossfitcalgary.ca/wod/sunday-march-14-2010/ Burpees on the minute   Coach's notes:  Post number of minutes to comments. Compare to February 20, 2009 http://crossfitcalgary.ca/wod/saturday-march-13-2010/ 3 rounds for time: 800 m Run 21 KB Swings 15 Deadlift Coach's notes:  Guys use 1.5 pood and gals 1.0 pood for KB swings.  For the deadlift guys use 205 lbs and gals use 135 lbs.   Post time to complete to comments. http://crossfitcalgary.ca/wod/friday-march-12-2010/ "Annie" 50, 40, 30, 20, 10 rep rounds for time of: Double Unders Sit-ups 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/