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

Archives: Dumbbells

Saturday, November 25, 2017

10 Rounds for time of:

1 Legless Rope Climb
5 Left Arm Single Dumbbell Overhead Walking Lunge – 45#/30#
5 Right Arm Single Dumbbell Overhead Walking Lunge
5 Left Single Arm Dumbbell Push Press – 45#/30#
5 Right Single Arm Dumbbell Push Press

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Tuesday, November 21, 2017

A. Set-up an obstacle course and practice handstand walks – 15 minutes.

B.  3 Rounds for reps of:
1:00 Handstand Push-ups
1:00 Dumbbell Hang Squat Cleans – 45#/30#/hand
1:00 Shuttle run – 20 ft.
1:00 Toes to Bar

Coach’s notes:

Post comments for A and reps for B to comments.

WOD Leaderboard
Comments: 3

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7

Sunday, November 12, 2017

A1.  Deadlift – 3 reps X 5 sets, rest 2:00
Compare to April 14, 2017

A2.  Dumbbell Turkish Get-up – 5 reps/arm X 5 sets, rest 2:00
Compare to Saturday, October 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, November 8, 2017

3 Rounds for Reps:

1:00 Handstand Walk
1:00 Dumbbell Walking Lunges – 45#/30#/hand
1:00 Medicine Ball Cleans – 20#/14#
1:00 Shuttle Run – 20ft.
1:00 Dumbbell Thrusters – 45#/30#/hand
2:00 REST

Coach’s notes:

Post reps for each set to comments.

WOD Leaderboard
Comments: 3

Thursday, November 2, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

15 Kettlebell Swings – 1.5/1.0 pood
1 Rope Climb – legless
15 Dumbbell Push Jerk – 45#/30#/hand
1 Rope Climb – legless

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Tuesday, October 31, 2017

A1.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

A2.  Seated Dumbbell Shoulder Press – 6-8 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Saturday, October 21, 2017

A.  Dumbbell Turkish get up – 5 reps per arm X 4 sets, rest 30-60s between arms.

Compare to Friday, September 15, 2017

B.  10 Rounds for time of:
10 Alternating dumbbell squat snatch (5 per arm) – 80#/50#
1 legless rope climb

Coach’s notes:

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

WOD Leaderboard
No Comments

Monday, September 18, 2017

5 Rounds for time:

Run 400 m
21 Dumbbell Thrusters – 45#/30#/hand
12 Strict Pull ups

Comments: 8

Friday, September 15, 2017

A1. Dumbbell Turkish Get Up – 5 per arm x 5 sets, Rest 90-120 seconds
Compare to Monday, July 31, 2017

A2. 20 Wallballs x 5 sets, rest 90-120 seconds
Note: 30#/20# to 10 ft

A3. L-sit Hold – 10-20 seconds x 5 sets, rest 90-120 seconds

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4