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

Archives: Penalty

Sunday, September 9, 2018

1 round for time of:

100 Toes to bar
100 Medicine ball cleans – 20#/14#
100 Shoulder press – 45#/35#
100 Pull-ups

*Every 2:00 perform 7 Box jumps – 30”/24”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Monday, December 18, 2017

Give Heavy WOD 2017

5 Rounds for time of:
50 Double Unders
20 Dumbbell Step-ups – 45#/30#/hand to 24”/20” (10/leg)

5 rep penalty every minute – 85# for all, strict press (men)/push press (women)

Coach’s notes:

Thanks to all who donated to the Calgary Food Bank, we raised 425# of food! In commemoration we are all lifting 425# (85# X 5 reps) shoulder to overhead as a penalty each minute in this WOD. Post ti

WOD Leaderboard
Comments: 9

Thursday, December 14, 2017

5 Rounds for time of:

15 KB Swings – 2.0/1.5 pood

20 Single Leg Alternating Squats – pistols

Every minute perform 5 burpees.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11