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

Archives: Long

Thursday, January 11, 2018

AMRAP in 35 minutes of:

50 Double Unders
40 Sit ups
30 Pull ups
20 Deadlift – 225#/150#
10 Pistols (single leg squats) – 5 per side

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Sunday, January 7, 2018

As Many Round As Possible (AMRAP) in 20 minutes of:

2 Rope Climbs
50 ft. Handstand Walk
15 Kettlebell Swings – 2.0/1.5 pood

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Saturday, December 23, 2017

12 Days of Christmas CFC WOD

1 Rope Climb
2 Dips
3 Sumo Deadlift Hugh Pull – 95#/65#
4 Knees to Elbows
5 Wallballs – 20#/14#
6 Cal Row
7 Box Jumps – 24”/20”
8 Single Leg Alternating Squats (pistols) – 4/leg
9 Burpees
10 Double Unders
11 Chest to Bar Pull-ups
12 Squat Snatch – 95#/65#

Coach’s notes:

12 days of Christmas is done as follows, 1/2,1/3,2,1/4,3,2,1/5,4,3,2,1/6,5,4,3,2,1 and so on until completion. Post time to complete. Start early!

WOD Leaderboard
Comments: 2

Monday, December 11, 2017

As many Reps As Possible in 32 minutes of:

30s Knees to Elbows
30s Rest
30s Overhead Squat – 135#/95#
30s Rest
30s Kettlebell Swings – 1.5/1.0 pood
30s Rest
30s Strict Ring Dips
30s Rest

Coach’s notes:

Post reps per exercise and totals to comments.

WOD Leaderboard
Comments: 6

Wednesday, November 29, 2017

1 Round for time:

1000m Row
100 Push-ups
100 Sit-ups
100 Squats
500m Row
50 Push-ups
50 Sit-ups
50 Squats
250m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Thursday, November 23, 2017

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

3 Wall Walks
6 Ring Dips
9 Box Jumps – 30”/24”
12 GHD Sit-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

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

Saturday, October 28, 2017

5 rounds for reps of:

1:00 Power snatch – 95#/65#
1:00 Double unders
1:00 Rope Climb
1:00 Medicine ball clean – 20#/14#
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Friday, October 27, 2017

30s work, 30s rest for 32 minutes of:

Box Jumps
Strict pull-ups
Dumbbell Overhead Walking Lunge – 45#/30#/hand
Push-ups

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Monday, September 11, 2017

1 round for time of:

27 Overhead Squats (OHS) – 135#/95#
27 Push Jerks – 135#/95#
5 Rope Climbs
21 OHS
21 Push Jerks
4 Rope Climbs
15 OHS
15 Push Jerks
3 Rope Climbs
9 OHS
9 Push Jerks
2 Rope Climbs
3 OHS
3 Push Jerks
1 Rope Climb

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13