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Archives: Skill

Monday, September 24, 2018

A.  2018 CrossFit Team Series Event 1

Complete as many reps as possible in 7 minutes of:

Bar-facing burpees

B.  Practice handstand walks, holds, presses, progressions, etc. with time remaining.

Coach’s notes:

Post reps completed to comments and to www.crossfit.com

WOD Leaderboard
Comments: 11

Monday, September 3, 2018

A1.  Barbell Front Rack Walking Lunge – 10 steps (5/leg) X 5 sets, rest approx. 2:00

A2.  GHD Sit-ups – 10-15 X 5 sets, rest approx. 2:00

A3.  Handstand Hold – Accumulate 30-60s X 5 sets, rest approx. 2:00

Coach’s notes:

Post notes for all sets to comments.

WOD Leaderboard
Comments: 2

Wednesday, August 29, 2018

A.  As Many Reps As Possible in 12 minutes of:

5 Bar Muscle-ups

15 Medicine Ball Overhead Squats

30 Foot Handstand Walk

B.  Practice Handstand holds, walks, push-ups and the like with time remaining.

 

Coach’s notes:

Post rounds and reps complete and notes for B to comments.

WOD Leaderboard
Comments: 7

Friday, July 6, 2018

A. Every 2:00 Minutes for 18 minutes:
30/22 Cal Row

B.  Practice handstand walking/progressions with any time remaining.

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 4

Saturday, June 30, 2018

5 rounds for time of:

WOD:

1 legless rope climb
20 Pistols
Run 400m

TT WOD – Gymnastics:

A.  Use the class to practise and challenge your new found skills.

Coach’s notes:

Post time to complete to comments. For TT gymnastics post all PR’s, and thoughts regarding TT to comments

WOD Leaderboard
Comments: 4

Thursday, June 21, 2018

WOD

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

15 Wallballs
35 ft. Crab Walk
55 Double Unders

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 10-12-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Saturday, June 16, 2018

TT WOD – Partner:

A.  20-30 on strength of your choice.

B.  Alternating in partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

3 Strict Handstand Push-ups
6 Strict Pull-ups
9 Toes to Bar
12 Kettlebell Swings
15 Cal Row

WOD:

Tabata Intervals for reps of:

  1.  Row (Cals)
  2. Double Unders
  3. Wallballs – 20#/14#
  4. V Sit-ups

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, (2) headstand

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

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:

Post reps per movement, per round and all totals for tabata intervals to comments.

WOD Leaderboard
No Comments

Thursday, June 14, 2018

WOD:

Every 2:00 for 12 rounds (24 minutes total) complete:

10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 8-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post height jumped and dumbbell weight used per round.

WOD Leaderboard
Comments: 10

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

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.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

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

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5

Thursday, June 7, 2018

1 round for time of:

WOD

400m carry – you choose (dumbbells, sandbags, wallball, plates, etc.)
40 Wallballs – 20#/14#
400m run
80 Double unders
400m carry
40 Sumo Deadlift High Pull (SDLHP) – 95#/65#
200m carry
20 Wallballs
200m run
40 Double Unders
200m carry
20 SDLHP

TT WOD – Gymnastics

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 7-9 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post object chosen for carries and time to complete to comments.

WOD Leaderboard
Comments: 10