Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Archives: Benchmark

Wednesday, July 19, 2017

“The Bear, Dumbbells”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without resting the dumbbells on the ground

Coach’s notes:

Perform as the regular Bear, except substitute dumbbells for the barbell.

WOD Leaderboard
Comments: 8

Tuesday, July 18, 2017

A.  Medicine Ball Backwards Overhead Toss for distance – play for 10-15 minutes.

Notes:  The weight of ball that is chosen needs to allow for speed upon release.  In other words do not go too heavy.  Also note, please go outside to grass, so we do not destroy the lights and heaters in the gym.

B.  “Elizabeth”

21, 15, 9 rep rounds for time of:
Clean – 135#/95#
Ring Dips

Compare to Tuesday, October 27, 2015

Coach’s notes:

Post distance and load used in A and time to complete Elizabeth to comments.

WOD Leaderboard
Comments: 7

Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5

Friday, July 7, 2017

“Barbara”

5 Rounds for time(s) of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

Compare to January 23, 2017

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Sunday, June 4, 2017

A.  Snatch – 2, 2, 2, 2, 2, 2

Compare to Saturday, September 27, 2014

B.  “Randy”

75 snatch for time – 75#/55#

Compare to Monday, March 20, 2017

Coach’s notes:

Post loads for all sets in A and time to complete B to comments.

WOD Leaderboard
Comments: 3

Thursday, June 1, 2017

“DT”

5 rounds for time of:
12 Deadlift – 155#/105#
9 Hang Power Cleans
6 Push Jerks

Compare to June 26, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Friday, May 19, 2017

“Eva”

5 Rounds for time of:
Run 800m
30 Kettlebell Swings – 2.0/1.5 pood
30 Pull-ups

Compare to July 09, 2015

Comments: 6

Thursday, May 11, 2017

“Kelly”

5 Rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#

Compare to August 07, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 15

Wednesday, May 10, 2017

A.  2 rounds for time:

10 Deadlifts, 315/225 lb.
20 Deficit Handstand Push-ups, 4.5/3-in. deficit
30 Front Squats, 95/65 lb.

B.  30s Assault Bike Sprint for cals X 2, rest 5:00 between

Coach’s notes:

Post time to complete A and cals for B to comments. Note A is the 2017 Master’s qualifier workout #4.

WOD Leaderboard
Comments: 15

Thursday, April 27, 2017

A.  Snatch – 1, 1, 1, 1, 1, 1, 1

Compare to Saturday, October 15, 2016

B.  “Squat” Randy

75 Squat Snatch for time – 75#/55#

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 16