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Archives: Supersets

Saturday, July 14, 2018

A1.  L-Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest 90-120s

A2.  Kettlebell Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

Note:  One KB racked at shoulder, one KB overhead, switch after 10 steps each round.

A3.  Superman Hold – 30-60s X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
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Tuesday, July 10, 2018

WOD:

Every 2:00 minutes for 12 minutes complete:
Row – 20/16 cals
AMRAP Deadlift – 135#/95#, then without rest complete every 2:00 for another 12 minutes:
14 Side Shuffle – 20 ft.
AMRAP Power Clean – 135#/95#

TT WOD – Off Season:

A1.  Alternating Dumbbell Bicep Curls – 10-12 reps @ 3010 X 4 sets, rest 60-90s
A2.  Lying (supine) Barbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s
Note:  Lay on bench.
B1.  Standing Dumbbell Lateral Raise – 10-12 reps @ 3011 X 3 sets, rest 10s
B2.  Bent over banded lat row – 12-15 reps @ 3011 X 3 sets, rest 10s
B3.  Bent over banded lat pulls – 20 reps @ 1010 X 3 sets, rest 90s

Coach’s notes:

Post reps per round and total reps completed to comments.

WOD Leaderboard
Comments: 7

Tuesday, July 3, 2018

WOD:

A.  As Many Rounds As Possible (AMRAP) in 8 minutes of:
30 Pull-ups
20 Box Jumps Overs – 24”/20”
10 D-ball over shoulder – 100#/50#

B.  As Many Seconds As Possible of:
D-ball hold X 3, rest 90-120s between, choose your weight.

TT WOD – Off Season:

A1.  Alternating Dumbbell Bicep Curls – 10-12 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (supine) Barbell Tricep Extensions – 8-10 reps @ 3010 X 4 sets, rest 60-90s

Note:  Lay on bench.

B1.  Standing Dumbbell Lateral Raise – 10-12 reps @ 3011 X 3 sets, rest 10s

B2.  Bent over banded lat row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent over banded lat pulls – 20 reps @ 1010 X 3 sets, rest 90s

Coach’s notes:

Post rounds and reps complete in A and time for B to comments.

WOD Leaderboard
Comments: 13

Tuesday, June 26, 2018

WOD:

7 Rounds for time(s) and load(s) of:

7 Strict Pull-ups
14 GHD Sit-ups
7 Front Squat (from floor)
REST 2:00

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 7-9 reps @ 31X0 X 5 sets, rest 90-120s

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

A2.  Ring Pull-ups – 8-10 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

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

Notes:  Increase load if you reach 10 reps.

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

 

 

 

 

 

 

Coach’s notes:

Post loads for pull-up and front squat, time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Thursday, June 21, 2018

WOD

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

15 Wallballs
35 ft. Crab Walk
55 Double Unders

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. 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 – 10-12-10 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.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

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:

Post results for all sets to comments.

WOD Leaderboard
Comments: 9

Saturday, June 16, 2018

TT WOD – Partner:

A.  20-30 on strength of your choice.

B.  Alternating in partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

3 Strict Handstand Push-ups
6 Strict Pull-ups
9 Toes to Bar
12 Kettlebell Swings
15 Cal Row

WOD:

Tabata Intervals for reps of:

  1.  Row (Cals)
  2. Double Unders
  3. Wallballs – 20#/14#
  4. V Sit-ups

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away, (2) headstand

A2.  Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s

B.  Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:

Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar

Coach’s notes:

Post reps per movement, per round and all totals for tabata intervals to comments.

WOD Leaderboard
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Thursday, June 14, 2018

WOD:

Every 2:00 for 12 rounds (24 minutes total) complete:

10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. 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 – 8-10 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.

Coach’s notes:

Post height jumped and dumbbell weight used per round.

WOD Leaderboard
Comments: 10

Tuesday, June 12, 2018

WOD:

40 Back Extensions
Row 200m
REST 2:00
30 Back Extensions
Row 400m
REST 2:00
20 Back Extensions
Row 600m
REST 2:00
10 Back Extensions
Row 800

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 5-7 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 – 6-8 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:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

B2.  30-45s Superman Hold X 4 sets, rest 30-60s

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5