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

Archives: Skill

Tuesday, November 21, 2017

A. Set-up an obstacle course and practice handstand walks – 15 minutes.

B.  3 Rounds for reps of:
1:00 Handstand Push-ups
1:00 Dumbbell Hang Squat Cleans – 45#/30#/hand
1:00 Shuttle run – 20 ft.
1:00 Toes to Bar

Coach’s notes:

Post comments for A and reps for B to comments.

WOD Leaderboard
Comments: 3

Tuesday, November 14, 2017

A.  15, 11, 7, 3 rep rounds for time of:

Front Squat – 225#/150# (from floor)

Bar Muscle-ups

B.  Practice skipping variations with any time remaining.

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Sunday, November 5, 2017

A.  1000m row
Compare to Sunday, March 5, 2017

B.  Handstand walk practice and progressions.

Coach’s notes:

Post time for row and notes regarding handstand walks to comments.

WOD Leaderboard
Comments: 3

Saturday, August 19, 2017

Tabata Intervals for reps of:

1.  Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20#
2.  Double Unders
3.  Push-ups with hand release
4. Dumbbell Power Clean – 45#/30#/hand

Compare to Sunday, March 12, 2017

B.  Peg board or strict pull-up practice – 15 minutes.

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Friday, August 17, 2017

A.  Record your heaviest load in the following complex:

2 Hang Cleans/2 Front Squats/2 Push Jerks

B.  Handstand walking practice with time remaining.

Coach’s notes:

Post load for A and notes for B to comments.

WOD Leaderboard
Comments: 4

Saturday, April 1

A.  Handstand skill work – 15 minutes

B1.  Ring Push-ups – 8-12 reps X 5 sets, rest 90-120s
B2.  Strict Pull-ups – 6-8 reps X 5 sets, rest 90-120s

Coach’s notes:

Post progress for handstand work in A and results for B1, B2 to comments.

WOD Leaderboard
No Comments