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Lifting Ourselves and One Another

Archives: RFT

Tuesday, January 9, 2018

5 Rounds for time of:

20 Alternating Dumbbell Ground to Overhead
15 Knees to Elbows
10 Calorie Erg (of your choice)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Monday, January 1, 2018

A.  3 Rounds for time of:
60 Squats
30 Knees to Elbows
30 Ring Push-ups

B.  Twisting medicine ball throws – 3 X 12-15 reps/side, rest 60s between sides.

Coach’s notes:

Note that A is www.crossfit.com WOD from Friday, December 29, 2017. Post time to complete to comments. Happy New Year Crew!

WOD Leaderboard
Comments: 2

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

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

Saturday, November 25, 2017

10 Rounds for time of:

1 Legless Rope Climb
5 Left Arm Single Dumbbell Overhead Walking Lunge – 45#/30#
5 Right Arm Single Dumbbell Overhead Walking Lunge
5 Left Single Arm Dumbbell Push Press – 45#/30#
5 Right Single Arm Dumbbell Push Press

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, November 18, 2017

3 Rounds for time:

500 m Row
5 Rope Climbs
21 Push Jerks – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Monday, November 13, 2017

5 Rounds for time of:

10 Knees to Elbows
20 Burpees
30 Switch Lunges – 15/leg
40 Kettlebell Swings – 1.5/1.0 pood
50 Squats

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Tuesday, October 24, 2017

5 Rounds for time and reps of:

Run 400m
ARMAP strict press – 95#/65#

Coach’s notes:

Post time to complete and number of reps per round and total reps for press to comments.

WOD Leaderboard
Comments: 10

Tuesday, October 3, 2017

3 Rounds for time of:

Row 500m
5 Rope Climbs
50 Wallballs – 20#/14#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8