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Archives: Intervals

Monday, October 15, 2018

Tabata Intervals for reps:

  1. D-ball ground to over alternating shoulder – choose weight.
  2. Dumbbell push press – 45#/30#/hand.
  3. Rope knees to elbows
  4. Row (cals)

Coach’s notes:

Start at any movement. Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Sunday, October 7, 2018

4 Rounds for time(s) of:

80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00

Coach’s notes:

Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Saturday, September 29, 2018

WOD:

5 Rounds for loads and time(s):

5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00

TT WOD – Strength:

A1.  Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbell in both hands.

Coach’s notes:

Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.

WOD Leaderboard
Comments: 2

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

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

Friday, September 14, 2018

6 Rounds for time(s) of:

2 Peg board ascents
15 Box jumps – 24”/20″
250m Row
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

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

Saturday, September 8, 2018

10 rounds for time(s) of:

WOD:

Row 250m
Rest 1:00

Compare to: March 9, 2018

TT WOD – Strength:

A1.  Sumo Deadlift – 6 reps @ 32X1 X 5 sets, rest 2:00-3:00

B1.  Front Squat – 5 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 10-12 reps/leg @ 4010 X 4 sets, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time per row and total working time to comments.

WOD Leaderboard
Comments: 2

Wednesday, September 5, 2018

5 Rounds for load(s) and time(s) of:

Run 200m
10 Power Clean
15 Strict Ring Dips
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 12

Sunday, September 2, 2018

3 rounds for reps of:

1:00 Push-ups
1:00 Deadlift – 205#/135#
1:00 Knees to Elbows
1:00 Double Unders
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 2