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Lifting Ourselves and One Another

Archives: Strength

Saturday, November 10, 2018

WOD:

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

Row 1000m
35 Ring Dips
5 Legless Rope Climbs
50 Dumbbell Walking Lunges – 45#/30#/hand
10 Bar Muscle-ups

TT WOD – Strength:

Deadlift – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

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

Tuesday, October 30, 2018

WOD:

3 Rounds for reps and time(s) of:

AMRAP Bench Press  – 135#/95#
AMRAP Strict Pull-ups
NO REST

3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk

NO REST

20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00

TT WOD – Strength:

Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

Post reps for bench and pull-ups, load for DT and time per round, plus all totals.

WOD Leaderboard
Comments: 13

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

Saturday, October 20, 2018

WOD:

1 round for time of:

40 Side Shuffle Touches – 20 ft.
3 Legless Rope Climb
40 Kettlebell Swings – 2.0/1.5 pood
6 Rope Climbs
40 Double Dumbbell Ground to Overhead – 45#/30#/hand
6 Muscle-ups
40 Box Jumps – 30”/24”
3 Strict Muscle-ups
40 Side Shuffles

TT WOD – Strength:

A. Deadlift – 5 reps @ 30X1 X 5 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 to complete to comments.

WOD Leaderboard
Comments: 1

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

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

Saturday, October 13, 2018

WOD:

21, 15, 9, 21, 15, 9 rep rounds for time of:

Pull-ups
Wallballs – 20#/14# to 11 feet

TT WOD – Strength:

A. Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, rest 2-3:00

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

Notes:  Increase load per set if 30s reached.

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

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6