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

Archives: Strict

Sunday, January 14, 2018

21, 15, 9 rep rounds for time of:

Power Snatch -135#/95#
Strict Handstand Push-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Monday, December 11, 2017

As many Reps As Possible in 32 minutes of:

30s Knees to Elbows
30s Rest
30s Overhead Squat – 135#/95#
30s Rest
30s Kettlebell Swings – 1.5/1.0 pood
30s Rest
30s Strict Ring Dips
30s Rest

Coach’s notes:

Post reps per exercise and totals to comments.

WOD Leaderboard
Comments: 6

Friday, December 8, 2017

A.  Dumbbell Turkish Get-up – 5 per arm X 3 sets, rest 1-2 mins between sets.
Compare to Saturday, October 21, 2017

B.  1 Round for time:
30 Cal Erg (your choice)
30 Burpees
30 Box Jump Overs – 24”/20”
30 Strict Pull-ups
300 Double Unders

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7

Tuesday, October 24, 2017

5 Rounds for time and reps of:

Run 400m
ARMAP strict press – 95#/65#

Coach’s notes:

Post time to complete and number of reps per round and total reps for press to comments.

WOD Leaderboard
Comments: 10

Thursday, October 5, 2017

Tabata Intervals for reps:

  1. Handstand walk
  2. Dumbbell step-ups – 45#/30#/hand to 24”/20”
  3. Strict pull-ups
  4. Medicine ball cleans – 20#/14#

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, September 18, 2017

5 Rounds for time:

Run 400 m
21 Dumbbell Thrusters – 45#/30#/hand
12 Strict Pull ups

Comments: 8

Saturday, September 16, 2017

As Many Rounds As Possible in 20 minutes of:

10 Strict Handstand Push-ups
20 Single Leg Alternating Squats (Pistols)
30 Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Thursday, August 31, 2017

A.  As Many Rounds As Possible (AMRAP) in 12 minutes of:
1 Strict Muscle-up
5 Medicine Ball Cleans – 20#/14#
2 Strict Muscle-ups
10 Medicine Ball Cleans – 20#/14#
3 Strict Muscle-ups
15 Medicine Ball Cleans – 20#/14#
4 Strict Muscle-ups
20 Medicine Ball Cleans – 20#/14#
5 Strict Muscle-ups
25 Medicine Ball Cleans – 20#/14#
Continue adding 1 muscle-up and 5 med ball cleans each round.

B.  Practice double unders, triple unders, and other skipping skills.

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Monday, August 14, 2017

1 Round for time of:

Row 500m
50 Handstand Push-ups (Strict)
50 Ring Dips
50 Push-ups
Row 500m

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5