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Lifting Ourselves and One Another

Archives: Core

Wednesday, September 12, 2018

A.  Complete 1 round for time of:

200 Double Unders
10 Alternating Dumbbell Split Jerk – 45#/30#/hand
150 Double Unders
20 Alternating Dumbbell Split Jerk
100 Double Unders
30 Alternating Dumbbell Split Jerk
50 Double Unders
40 10 Alternating Dumbbell Split Jerk

B1.  Hollow rock – 30s X 4 sets, rest 30s

B2.  Superman – 30s X 4 sets, rest 30s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Friday, August 3, 2018

A1.  10 Side Shuffle Sprints – 20 ft. X 5 sets, rest 90-120s

Compare to Tuesday, May 29, 2018

A2.  Turkish Get-up – 6/side X 5 sets, rest 90-120s

Compare to Tuesday, March 27, 2018

A3.  Broad Jump – 3 consecutive X 5 sets, rest 90-120s

Compare to Saturday, April 14, 2018

A4.  Twisting Medicine Ball Toss to Wall – 10-12/side X 5 sets, rest 90-120s

Compare to Thursday, October 19, 2017

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, July 14, 2018

A1.  L-Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest 90-120s

A2.  Kettlebell Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

Note:  One KB racked at shoulder, one KB overhead, switch after 10 steps each round.

A3.  Superman Hold – 30-60s X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, July 2, 2018

30s work, 30s rest for 5 rounds of:

  1. V Sit-ups
  2. Dumbbell Overhead Squat – left arm extended, right arm front rack – 45#/30#/hand
  3. Superman hold
  4. Dumbbell Overhead Squat – right arm extended, left arm front rack – 45#/30#/hand

Coach’s notes:

Post reps per movement, total per movement and total for WOD to comments.

WOD Leaderboard
Comments: 3

Tuesday, June 26, 2018

WOD:

7 Rounds for time(s) and load(s) of:

7 Strict Pull-ups
14 GHD Sit-ups
7 Front Squat (from floor)
REST 2:00

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 7-9 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions, from floor using parallettes, low elevation (plates), from box, using bands, from wall, nose facing, free space.

A2.  Ring Pull-ups – 8-10 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbells Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

Notes:  Increase load if you reach 10 reps.

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

 

 

 

 

 

 

Coach’s notes:

Post loads for pull-up and front squat, time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

B2.  30-45s Superman Hold X 4 sets, rest 30-60s

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5

Tuesday, May 15, 2018

WOD:

A.  2018 Regional Event 6
Complete for time:
4 Rope Climbs
16 Thrusters – 155#/105#
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

B1.  Front Plank – 60s X 3 sets, rest 60s

B2.  Superman – 60s X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 6-8 reps @ 31X0 X 5 sets, rest 90-120s

A2.  Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s

B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps @ 3012 X 4 sets, rest 90s

B2.  Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 90s

Coach’s notes:

Post time to complete A and notes for B to comments. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 12

Thursday, May 10, 2018

WOD:

Perform 30s work/30s rest for each movement and complete 5 rounds of:

Left arm dumbbell walking lunge – 50#/35#
Ring dips
Right arm dumbbell walking lunge
Strict pull-ups
V-ups

Coach’s notes:  Post reps complete per movement, per round and all totals to comments.

 

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

Note:  Goal is to establish proper position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

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

Comments: 4

Sunday, May 6, 2018

TT WOD – Competitive

A.  1 Mile run, then

3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then

Run 1 Mile.

B.  As Many Rounds As Possible (AMRAP) in 8 minutes of:

30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#

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

WOD:

3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups

REST 3:00

3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees

Coach’s notes:  Post time to complete both triplets and total working time to comments.

Comments: 6

Tuesday, May 1, 2018

WOD

A1.  Box Jump – 1 rep X 6 sets, rest 90-120s
A2.  Peg Board Ascent – 2 reps X 6 sets, rest 90-120s
A3.  Twisting Med Ball Throw – 10-12 reps/side X 6 sets, rest 90-120s

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

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 8-10 reps @ 31X0 X 5 sets, rest 90-120s
A2.  Ring Rows – 8-12 reps X 5 sets @ 3012, rest 90-120s
B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps X 4 sets @ 3012, rest 90s
B2.  Dumbbell External Rotation – 12-15 reps/arm X 4 sets @ 3010, rest 90s

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

Comments: 17