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

Archives: Couplet

Monday, May 1, 2017

A.  Handstand walk tech work for 10-15 minutes.

B.  21, 15, 9 rep rounds for time of:
Shoulder to Overhead – 135#/95#
Chest to Bar Pull-ups

Coach’s notes:

Note that part B is WOD # 3 from the 2017 Masters qualifiers workouts. Post time to complete and notes for part A to comments.

WOD Leaderboard
Comments: 10

Saturday, April 15, 2017

A.  27, 21, 15, 9 rep rounds for time of:
Row (Cals)
Front Squat – 45#/30#/hand

B.  (10 Hollow rocks, 10s hold/10 Superman/10s hold) X 5 sets, rest 60-90s

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Monday, March 27, 2017

A.. OHS – work to a moderate triple in 12 minutes

B.  As Many Rounds As Possible (AMRAP) in 15 minutes of:

5 Power Snatch – 135#/95#

7 Burpee Pull-ups

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Wednesday, March 22, 2017

A.  Dumbbell Thruster – 6-8 reps X 6-8 sets, rest 1:00-2:00 mins

B.  1 Round for time:

25 Thrusters – 95#/65#
50 Double Unders
20 Thrusters
40 Double Unders
15 Thrusters
30 Double Unders
10 Thrusters
20 Double Unders
5 Thrusters
10 Double Unders

Coach’s notes:

Post loads and comments for all sets.

WOD Leaderboard
Comments: 4

Sunday, March 19, 2017

A.  Ring Muscle-up progressions for 10-15 minutes

B.  1 Round for time of:
21 Clean and Jerk – 135#/95#
15 Chest to Bar Pull-ups
15 Clean and Jerk
21 Chest to Bar Pull-ups
9 Clean and Jerk
27 Chest to Bar Pull-ups

 

Coach’s notes:

Post comments for muscle-ups progressions and time to complete B to comments.

WOD Leaderboard
Comments: 2

Tuesday, March 7, 2017

1 round for time:

21 Cal Row
27 Dumbbell Thrusters – 45#/30#/hand
15 Cal Row
21 Thrusters
9 Cal Row
15 Thrusters

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Saturday, February 25, 2017

For time:

Opens 17.1

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Coach’s notes:

Men use 50lb women use 30lb dumbbell and 24"/20" box respectively . Time cap: 20 minutes

WOD Leaderboard
Comments: 15

Wednesday, February 22, 2017

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

Dumbbell Thrusters – 45#/30#/hand
Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, February 4, 2017

21, 15, 9 rep rounds for time of:

“Diane”

Deadlift – 225#/155#
Handstand Push-ups

Compare to November 25, 2012

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, January 21, 2017

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

Row (cals)
Thrusters – 95#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2