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Lifting Ourselves and One Another

Archives: Oly

Tuesday, November 13, 2018

WOD:

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Compare to Thursday, July 19, 2018

TT WOD – Oly:

A. High Hang Muscle Snatch/Snatch Grip Push Press – 5/5 X 5-7 sets, rest approx.. 90s

Notes:  Keep the bar close and lock out aggressively on muscle snatch/time aggressive hips followed by aggressive press.

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 2/2/2 X 5-7 sets.

Notes:  Finish in the pockets, keep bar close in shrug/keep bar close and elbows high and coordinate timing of hips, shrug, then pull/finish in pockets, bar close, elbows high, aggressive punch and balanced catch.

C.  Paused (3s) Overhead Squat – 5 reps X 5-7 sets, rest approx.. 90s

Coach’s notes:

Post the highest load that you reach for the full 7 sets.

WOD Leaderboard
Comments: 8

Friday, November 9, 2018

WOD:

A.  Work to a moderate triple touch and go power snatch in 15 minutes.

B.  Isabel – Complete for time:

30 Snatch – 135#/95#

Compare to Saturday, September 15, 2018

Friday Night Lights WOD (5pm):

50 Partner High Five Burpees
100 Ring Rows
50 Partner Tag Shuttle Runs – 40 ft.
100 Partner Deadlifts – 135# for all.
50 Alternating High Five Push-ups
100 ft. Partner Wheel Barrel Run
50 Synchro Knees to Elbows
100 Twisting Medicine Ball Partner Tosses – 50/side @ 10 ft.
50 Medicine Ball Overhead Squats
100 Double Unders each
50 Over the Rig Wallballs

 

 

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Tuesday, November 6, 2018

WOD:

3 Rounds for reps of:

1:00 Pull-ups
1:00 Medicine Ball Cleans – 20#/14#
1:00 Push Jerks – 50#/35#/hand
1:00 Back Extensions
1:00 Box Jumps – 24”/20#
1:00 REST

TT WOD – Strength:

A.  Work to a heavy front squat in 15 minutes.

B.  Squat Clean – 2, 2, 2, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Friday, November 2, 2018

A.  High Hang Squat Snatch/Hang Squat Snatch – 1/1 X 6 sets, rest 2:00

B.  Hang Squat Snatch – 1 rep X 6 sets, rest 2:00

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 7

Monday, October 29, 2018

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Compare to July 12, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Saturday, October 27, 2018

WOD:

5 Rounds for time(s) and Load(s) of:
48 Double Unders
24/20 Cal Row/Bike/Ski
12 Power Snatch
REST 2:00

TT WOD – Strength:

A.  Deadlift – 3 reps @ 30X1 X 6 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Wednesday, October 17, 2018

A.  “Grace” – Complete for time:

30 Clean and Jerk – 135#/95#

B.  With any time remaining work on your max height box jump.

Coach’s notes:

Post time to complete and height reached to comments.

WOD Leaderboard
Comments: 12

Tuesday, October 16, 2018

WOD:

A.  Muscle Snatch – 5 reps X 6 sets, rest 90-120s

B.  Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s

TT WOD – Strength:

A.  Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Friday, October 12, 2018

A.   1 Muscle Snatch/2 BTN Snatch Grip Push Press/3 Snatch Balance X 5 sets, rest 90-120s

B.  3 Touch and Go (Squat) Snatch X 5 sets, rest 2-3:00

Coach’s notes:

Post loads for all sets to comments. HAPPY BIRTHDAY COACH!

WOD Leaderboard
Comments: 10

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 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 loads for all sets to comments.

WOD Leaderboard
Comments: 5