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Archives: Dumbbells

Thursday, September 27, 2018

WOD:

Tabata intervals for time and reps of:

  1. Dumbbell farmer’s carry – 50#/35#/hand
  2. Box Jumps – 24”/20”
  3. Dumbbell push press – 50#/35#/hand
  4. Dumbbell front rack support (hold) – 50#/35#/hand

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 4-6 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 6-8 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

 

 

 

Coach’s notes:

Post reps and time for carry and hold for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, September 25, 2018

WOD:

Team Series Event 3

21-15-9 reps for time of:
Pull-ups
Deadlifts – 225#/155#

Back Squat – 2 reps @ 32X0 X 9 sets, rest 2-3:00

 TT WOD – Strength:

B1. Back Extension (weighted) – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Note:  Add weight if possible.

B2. Dumbbell Bulgarian Split Squat – 6-8 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 8.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Friday, September 21, 2018

Every 3:00 for 6 rounds complete:

14 Dumbbell box step overs – 50#/35#/hand @ 24”/20”
44 Double Unders
AMRAP Rope climbs

Coach’s notes:

Post rope climbs complete per round and total to comments.

WOD Leaderboard
Comments: 1

Wednesday, September 19, 2018

3 Rounds for reps of:

1:00 Dumbbell Ground to Overhead – 40#/25#/hand
1:00 Shuttle Run – 20ft.
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Row (cals)
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 2

Monday, September 17, 2018

1 round for time of:

50 Cal Erg (bike, row, ski)
50 Dumbbell Hang Power Cleans – 50#/45#/hand
50 Toes to Rings
50 Kettlebell Swings – 1.5/1.0 pood
25 Cal Erg (bike, row, ski)
25 Dumbbell Hang Power Cleans – 50#/45#/hand
25 Toes to Rings
25 Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Thursday, September 13, 2018

WOD:

Front Squat – 2, 2, 2, 2, 2, 2, 2

Compare to Saturday, August 26, 2017

TT – WOD Strength:

A. Dumbbell Flat Bench Press – 8-10 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

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

Tuesday, September 11, 2018

WOD:

A.  Working 30s on and 30s off, go until you complete 10 rounds of each:

8 Deadlift – 225#/150#
8 Burpees over bar

B.  Work on your free standing handstand hold or progressions with time remaining.

TT WOD – Strength:

A.  Back Squat – 4 reps @ 32X0 X 7 sets, rest 2-3:00

B1. Back Extension – 10-12 reps @ 3011 X 4 sets, rest 90-120s

B2.  Dumbbell Bulgarian Split Squat – 8-10 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 10.

Coach’s notes:

Post minutes/rounds required to complete to comments.

WOD Leaderboard
Comments: 11

Thursday, September 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 20 minutes of:100′ Left foot single leg hops
12 Right Arm Single Arm Push Press – 45#/30#
100′ Right foot single leg hops
12 Left Arm Single Arm Push Press – 45#/30#

Compare to: Monday, May 7, 2018

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 10-12 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale down is push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 4

Tuesday, September 4, 2018

WOD:
Complete all sets for time(s), distance, cals  or load.

A.  Side Shuffle Sprints – 20 ft. X 10 touches.  Complete as many times as desired, record fastest time.  Race a buddy!

Compare to Friday, August 3, 2018

B.  60s Assault bike for cals.

C.  Broad Jump – 3 consecutive jumps for distance.  Complete as many times as desired, record longest distance.

Compare to Friday, August 3, 2018

D.  15 Overhead squats for load.

E.  10 Rope climbs for time.

Compare to Saturday, July 29, 2018

TT WOD – Strength:

A.  Back Squat – 6 reps @ 32X0 X 5 sets, rest 2-3:00

B1. Back Extension – 12-15 reps @ 3011 X 4 sets, rest 90-120s

B2. Dumbbell Bulgarian Split Squat – 10-12 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 12.

Coach’s notes:

Complete in any order and post results for all sets to comments.

WOD Leaderboard
Comments: 6