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Lifting Ourselves and One Another

Archives: Strength

Tuesday, August 21, 2018

WOD:

Back Squat – 1 ¼  /1/1/1 X 7 sets, rest 2-3:00

TT WOD: Off Season:

A1.  Barbell Bicep Curl – 7-9 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 7-9 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 8-10reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Monday, August 13, 2018

Push Press – 5, 5, 3, 3, 3, 2, 2, 1, 1, 1, 1

Coach’s notes:

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WOD Leaderboard
Comments: 12

Saturday, August 4, 2018

Sunday, July 29, 2018

Deadlift – 3, 3, 3, 3, 3, 3, 3

Compare to November 12, 2017

Coach’s notes:

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WOD Leaderboard
Comments: 5

Thursday, July 12, 2018

WOD:

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, August 2, 2015

TT WOD – Off Season:

Complete all sets for time:

A.  80 Sledge hammer strikes, 40 per side.

B.  D-ball carry – Carry 40 feet, then drop and perform ground to over alternating shoulder X 2, repeating 5 times. 10 total over shoulder and 200 feet total.

C.  200m carry – 35#/25# plate in each hand, pinch grip only.

D.  Kettlebell press – maximum weight for 20 reps.

E.  Medicine ball toss for max distance.

 

Coach’s notes:

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WOD Leaderboard
Comments: 6

Saturday, July 8, 2018

A1.  Thruster – 2, 2, 2, 2, 2, 2

Compare to Friday, February 23, 2018

A2.  Pull-up – 3, 3, 3, 3, 3, 3

Coach’s notes:

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WOD Leaderboard
Comments: 2

Sunday, July 1, 2018

A.  Hang Power Clean – 2, 2, 2, 2, 2, 2

Compare to Monday, October 28, 2013

B.  Power Clean – 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, April 20, 2014

Coach’s notes:

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WOD Leaderboard
Comments: 2

Thursday, June 28, 2018

WOD:

A. OHS – 5, 5, 5, 5, 5

B.  Snatch Balance – 2, 2, 2, 1, 1, 1, 1

TT WOD – Gymnastics:

A1.  Handstand Walk – As Far As Possible 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 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.

If tonight is your last day with TT Gymnastics, then take the class to challenge and play with your new found skills.

 

Coach’s notes:

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WOD Leaderboard
Comments: 11

Friday, June 22, 2018

Back Squat – 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Compare to September 10, 2017

Coach’s notes:

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WOD Leaderboard
Comments: 8

Tuesday, June 19, 2018

WOD:

A1.  Bench Press – 3 reps X 6 sets, rest 90-120s

Compare to Wednesday, August 30, 2017

A2.  Peg Board Ascent – 2 reps X 6 sets, ret 90-120s

B.  Max weight D-ball overhead squat 10 reps.

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 6-8 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 7-9 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

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WOD Leaderboard
Comments: 9