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Lifting Ourselves and One Another

Archives: Multimodal

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

Friday, August 3, 2018

A1.  10 Side Shuffle Sprints – 20 ft. X 5 sets, rest 90-120s

Compare to Tuesday, May 29, 2018

A2.  Turkish Get-up – 6/side X 5 sets, rest 90-120s

Compare to Tuesday, March 27, 2018

A3.  Broad Jump – 3 consecutive X 5 sets, rest 90-120s

Compare to Saturday, April 14, 2018

A4.  Twisting Medicine Ball Toss to Wall – 10-12/side X 5 sets, rest 90-120s

Compare to Thursday, October 19, 2017

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, June 23, 2018

TT WOD – Partner:

2 rounds for time of:

100 Cal Bike/Row (one working at a time)
50 Synchro Pull-ups (both working at same time, 50 each)
100 KB Swings (one at a time)
50 Synchro Push Press – 95#/65# (both at same time, 50 each)
100 Box Jumps (one at a time)

WOD:

Complete  all sets for time:

A.  50 Cal Bike
B.  50 Toes to Rings
C.  50 Handstand Push-ups
D.  50 Dumbbell Step Overs – 45#/30#/hand over 24”/20”
E.  50 Triple Unders

TT WOD – Gymnastics:

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  112 V-sit-ups X 4 sets, rest 30-60s

B2.  45s-60s Superman Hold X 4 sets, rest 30-60s

Hero WOD:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

 

Coach’s notes:

Complete in any order and post time to complete each set to comments.

WOD Leaderboard
Comments: 2

Saturday, June 2, 2018

TT WOD – Partner

Spend 15-20 minutes on pulling technique – rope climbs, peg board, pull-ups, ring and bar muscle-ups, rope pull-ups, rope knees to elbows, etc.

In partners complete:

400m carry – guys 45# plate/gals 25# plate
50 Power Snatch – 95#/65#, while partner holds front plank.
50 Pull-ups, while partner hangs on bar.
50 Wallballs, pass ball to partner each rep.
50 Tire Flips, jump through tire each rep.
800m carry, 45#/25#

 

WOD:

A.  30 Dumbbell Clean and Jerk – 50#/35#/hand.

B.  Carry for max distance (without setting down) – D-ball of your choice

Compare to Monday, June 26, 2017

C.  90s for max calories – you choose.

D.  800m sprint for time.

Compare to Friday, May 4, 2018

E.  50 Knees to Elbows for time.

Compare to Friday, March 25, 2016

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B.  Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:

Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Thursday, April 19, 2018

Complete all sets for time:

A.  Max D-ball hold at chest

B.  25 Vertical Two foot Vertical Jumps – 24”/18” over 2 hand reach
Compare to Friday, March 2, 2018

C.  20 Side Shuffle – 10 feet

D. 50 Cal Row
Compare to Wednesday, January 31, 2018

E.  50 Push Jerk – 135#/95#

Coach’s notes:

Choose your order and post time to complete each set to comments.

WOD Leaderboard
Comments: 8

Friday, March 2, 2018

All sets for time:

A.  25 Vertical Jumps – 24”/18” over two hand reach
Compare to Wednesday, December 20, 2017

B.  90s Max Calories – Erg of your choice.
Compare to Wednesday, December 20, 2017

C.  Max Strict Pull-ups – one set.

D.  30 Turkish Get-ups – 45#/30#

E.  50 Triple Unders
Compare to Monday, July 17, 2017

 

Coach’s notes:

Post order completed, time for each set and total working time to comments.

WOD Leaderboard
Comments: 3

Saturday, January 20, 2018

1. Row 1000m

Compare to Sunday, July 5, 2015

2. 50 Wallballs – 30#/20#

Compare to Thursday, December 8, 2016

3.  50 D-ball over alternating shoulders – you choose.

Compare to Sunday, March 5, 2017

4.  AMRAP side shuffle in 3:00 – 10 feet

Coach’s notes:

Post results for all sets and order completed to comments. For side shuffle, feet cannot cross and both feet and must cross the 10 foot mark and outside hand must touch the floor each time.

WOD Leaderboard
Comments: 1

Wednesday, December 20, 2017

A.  25 Vertical jumps for time – 24”/18” above 2 hand reach
Compare to Saturday, September 2, 2017

B.  90s Max Calories – Erg of your choice

C,  Strict Handstand Push-ups – max reps one set.

D.  Max reps, one set unbroken, deadlift – 225#/150#

E.  Clean and Jerk – Max weight, 5 reps, touch and go.

Coach’s notes:

Complete in any order and post results for each set to comments.

WOD Leaderboard
Comments: 5

Thursday, November 30, 2017

All sets for time:

A.   300 double unders
B.  50 cal row
C.  Static back extension hold – one set
Compare to Saturday, September 17, 2016
D. 15 muscle-ups
E. Chin over bar hold – one set

Coach’s notes:

Complete in any order and Post time for each set to comments.

WOD Leaderboard
Comments: 6

Friday, November 10, 2017

Complete all sets for reps:

1. AMRAP burpees in 1:00
2. AMRAP Overhead Squat in 2:00 – 135#/95#
3. AMRAP Peg Board Ascents in 3:00
4. AMRAP Row for calories in 4:00

Coach’s notes:

Perform in any order. Post reps for all sets and total reps to comments.

WOD Leaderboard
Comments: 9