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

Archives: Strength

Tuesday, May 22, 2018

WOD:

Clean and Jerk – 10, 5, 2

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s

Note:  Hold false grip as much as possible.

B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 resp @ 3012 X 4 sets, rest 60-90s

B2.  Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 60-90s

 

Coach’s notes:

Post heaviest load achieved for each set to comments for the WOD.

WOD Leaderboard
Comments: 7

Friday, May 18, 2018

Hang Squat Snatch – 2, 2, 2, 2, 1, 1, 1, 1, 1

Compare to January 30, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Wednesday, May 9, 2018

Sumo Deadlift 5, 5, 5, 5, 5

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 10

Saturday, May 5, 2018

TT WOD: Partner

A.  Work on strength that needs work for 20 minutes.

B.  For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…8 minutes

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…8 minutes

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

Coach’s notes: Post rounds and reps completed to comments.

WOD:

A.  Work to a heavy thruster in 15 minutes.

Compare to Sunday, May 21, 2017

B.  “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Compare to Saturday, December 16, 2017

TT WOD – Gymnastics

A.  For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support

Coach’s notes:  Post notes for all and rounds and reps complete in B to comments.

Comments: 4

Monday, April 30, 2018

A.   Shoulder Press – 3, 3, 3, 3, 3, 3

B.  For time(s):
Row 500m
Rest 3:00
Row 500m
Rest 3:00
Row 500m

Coach’s notes:

Post loads for A and times for B to comments.

WOD Leaderboard
Comments: 16

Saturday, April 28, 2018

WOD:
Work to your heaviest in the following complex:

Clean Pull/Squat Clean and Jerk

Coach’s notes:  Post loads for all sets to comments.

TT WOD – Partner:

  1. Work strength movement that is current weakness
  2. In teams of two, alternating each movement, complete ten rounds for time of:
    400 Meter Run
    40 Air Squats
    10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)

Comments: 4

Tuesday, April 24, 2018

A1.  Front Squat – 1 rep X 6 sets, rest 2:00

Compare to Thursday, August 28, 2014

A2.  Ring Push-up – 10-15 reps X 6 sets @ 31X0, rest 2:00

Compare to Wednesday, May 17, 2017

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Saturday, April 21, 2018

Back Squat – 2, 2, 2, 2, 2, 2, 2

TT WOD – Partner:

A.  Back Squat – work to a moderate double.

B.  In partners complete:
1000m Row
100 Kettlebell (KB) Swings – 1.5/1.0 pood
800m Row
80 KB Single Arm Walking Lunges  – 1.5/1.0 pood
600m Row
60 Back Squat – 135#/95#
400m Row
40 Toes to Bar
200m Row
20 Overhead Squats – 135#/95#

Coach’s notes:  Post time to complete to comments.

Compare to November 27, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, April 15, 2018

A.  Squat Clean Thruster – 1, 1, 1, 1, 1, 1, 1
B.  Push Press – 2, 2, 2, 2, 2, 2, 2

TT WOD – Competitive

A.  Squat Clean Thruster – 1, 1, 1, 1, 1, 1, 1

B.  21, 15, 9 rep rounds of: (time cap = 8:00)
Alternating Single Arm Dumbbell Snatch – 80#/55#
Ring Dips
Scale = 50#/35# and Hand release push-ups
C.  As Many Rounds in 20 minutes of:
50 Double Unders/scale = 100 Singles
40 Pull-ups/scale = ring rows
30 Thrusters – 95#/65#/scale = 65#/45#
20 Cal Row/scale = 16 cals
10 Handstand Push-ups/scale = 30s Handstand hold

 

Coach’s notes:

Post loads for all sets to comments. TT WOD – Competitive post results for all sets as well.

WOD Leaderboard
Comments: 10

Sunday, April 8, 2018

Sumo Deadlift – 3, 3, 3, 3, 3, 3

Compare to September 29, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8