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

Archives: Intervals

Sunday, July 23, 2017

10 Rounds for time(s):

5 Bar Muscle-ups
10 cal Row/Bike/Skierg
15 Burpees
Rest 90s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Saturday, July 15, 2017

A.  6 Rounds for time(s) and load(s) of:
20 Box Jumps
3 Power Cleans (touch and go)
Rest 2:30

B.  Alternate 30s each X 3 sets of superman and hollow body flutter kicks.

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 3

Tuesday, July 11, 2017

A.  Practice handstand walks or progressions for 10 minutes.

B.  3 Rounds for reps of:
1:00 Dumbbell Step-ups – 45#/30#/hand to 24”/20”
1:00 Skierg/Assault/Row – Cals
1:00 Knee to Elbows
1:00 Burpees
1:00 Double Unders
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Friday, July 7, 2017

“Barbara”

5 Rounds for time(s) of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

Compare to January 23, 2017

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Friday, June 23, 2017

A.  Work to your highest two foot jump in 10 minutes.

B.  6 Rounds for time(s) and load(s):
Row 300m
3 Clean and Jerk
Rest 2:30

Coach’s notes:

Post best vertical jump in A and results for B to comments.

WOD Leaderboard
Comments: 9

Thursday, June 22, 2017

A.  4 Rounds for reps of:
1:00 Double unders
1:00 Pull-ups
1:00 Kettlebell (1.5/1.0 pood) Overhead Walking Lunge – alternate arm per round
1:00 Kettlebell Swings
1:00 REST

B.  Alterante 30s superman and 30s hollow rock holds X 3, rest 60s between

Coach’s notes:

Post reps per exercise per round and all totals to comments.

WOD Leaderboard
Comments: 13

Sunday, June 18, 2017

20 rounds of 30s work/30s rest of (20 minutes total):

6 Front Squat – 135#/95#
8 Push Jerk – 135#/95#
12 Toes to Bar

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Monday, June 12, 2017

A.  5 Rounds for reps of:
1:00 Rowing (Cals)
1:00 Clean and Jerk – 95#/65#
1:00 Shuttle Sprints – 20 feet
1:00 REST

B.  With time remaining play with sled pushes and pulls.

Coach’s notes:

Post results for all to comments.

WOD Leaderboard
Comments: 12

Sunday, June 11, 2017

6 Rounds for time(s), height(s), and load(s):

Max Height Box Jump – 5 reps
Back Squat – 5 reps
Rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, June 2, 2017

2 Rounds for time(s) of:

30 Cal Row
30 Burpees over rower
30 Cal Row
Rest 2:00
40 Box Jumps – 24”/20”
40 Toes to Bar
40 Box Jumps
Rest 2:00
30 Wallballs – 20#/14# to 11 feet
30 Triple Unders
30 Wallballs

Rest 2:00 and REPEAT

Coach’s notes:

Post time for all sets and total working time to comments.

WOD Leaderboard
Comments: 10