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

Archives: Couplet

Tuesday, November 14, 2017

A.  15, 11, 7, 3 rep rounds for time of:

Front Squat – 225#/150# (from floor)

Bar Muscle-ups

B.  Practice skipping variations with any time remaining.

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Wednesday, November 1, 2017

21, 15, 9 rep rounds for time of:

Squat clean and jerk – 155#/105#
Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, October 22, 2017

A.  Work to a max height box jump in 10 minutes.

B.  Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
300 m Row
15 Burpees over rower

Coach’s notes:

Post height achieved in A and rounds and reps complete in B to comments.

WOD Leaderboard
Comments: 5

Thursday, October 19, 2017

1 Round for time of:

50 Deadlift – 225#/150#
50 Toes to Rings

B.  10-15 twisting med ball tosses to wall X 3 sets per side, rest 1:00 between sets.

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Thursday, October 12, 2017

A.  Thruster – 3, 3, 3, 3, 3, 3
Compare to Tuesday, October 11, 2016

B.  ‘Fran”
21, 15, 9 rep rounds for time of:
Thruster – 95#/65#
Pull-ups
Compare to Wednesday, October 14, 2015

Coach’s notes:

Post loads for all sets in A and time to complete B to comments. Happy Birthday Coach Brett!

WOD Leaderboard
Comments: 10

Thursday, September 28, 2017

1 Round for time:

Run 1 mile, then
21, 15, 9 rep rounds of:
Power Snatch – 115#/75#
Chest to Bar Pull-ups, then
Run 1 mile

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Thursday, September 14, 2017

A. 2 Rounds for time:
10 Deadlift – 350#/225#
10 Bar Muscle Up

Compare to Thursday, December 24, 2015

B. Practice your skipping skills, singles, doubles, triples, crossovers, single leg. high knees, complexes, etc.

 

Coach’s notes:

Post time to complete complete to comments and notes for skipping practice.

WOD Leaderboard
Comments: 11

Monday, August 28, 2017

Double “Fran”

21, 15, 9, 21, 15, 9 rep rounds for time of:
Thruster – 95#/65#
Pull-ups

 

Compare to January 31, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Tuesday, August 8, 2017

A.  50, 40, 30, 20, 10 rep rounds for time of:
Wallball – 30#/20#
Triple Unders

B.  Alternate 45s each X 3 sets of superman and hollow body flutter kicks.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Saturday, August 5, 2017

27, 21, 15, 9 rep rounds for time of:

Back Squat – 225#/150#
Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments