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Lifting Ourselves and One Another

Archives: Supersets

Friday, September 15, 2017

A1. Dumbbell Turkish Get Up – 5 per arm x 5 sets, Rest 90-120 seconds
Compare to Monday, July 31, 2017

A2. 20 Wallballs x 5 sets, rest 90-120 seconds
Note: 30#/20# to 10 ft

A3. L-sit Hold – 10-20 seconds x 5 sets, rest 90-120 seconds

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, September 8, 2017

A1.  Weighted Pull-ups – 5 reps X 6 sets, rest 2-3:00
Compare to Sunday, May 22, 2016

A2.  Triple Unders  – 10-20 reps X 6 sets, rest 2-3:00
Compare to Sunday, May 22, 2016

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, August 30, 2017

A1. Bench Press – 3 reps X 5 sets, rest 2-3:00

Compare to Thursday, July 7, 2016

A2. Front Rack Barbell Walking Lunge – 10 reps (5 per side) X 5 sets, rest 2-3:00

Compare to Thursday, January 19, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Sunday, August 13, 2017

A.  Work to your heaviest load in the following complex:
4 Push Press/8 Push Jerk

B1.  L-sit hold for 30s (cumulative) X 3 sets, rest 60s

B2.  Back Extensions – 8-12 @ 4040 X 3 sets, rest 60s

Coach’s notes:

Post load for complex in A and notes for B to comments.

WOD Leaderboard
Comments: 4

Monday, July 31, 2017

A1.  Dumbbell Turkish Get-up – 5 per arm X 5 sets, rest 90s
Compare to Wednesday, July 5, 2017

A2.  Bench Press – 5 reps X 5 sets, rest 90s
Compare to Wednesday, July 12, 2017

A3.  Peg Board Assent – 2 assents X 5 sets, rest 90s
Note:  Do not come off wall between reps.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5

Wednesday, July 12, 2017

A1.  Bench Press – 5 reps X 5 sets, rest 2-3:00

Compare to Thursday, October 22, 2015

A2.  Long Jump – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Thursday, October 22, 2015

B.  Muscle-up transition and progression work with time remaining.

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Sunday, June 25, 2017

A1.  10 Pistols (5/side) X 5 sets, rest 2:00

A2.  25 Triple Unders X 5 sets, rest 2:00

B.  Peg Board practice with time remaining.

Compare to May 15, 2017

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, June 10, 2017

A1.  Peg board assents – 1 rep X 5 sets, rest 90s

A2.  Weighted Back (Hip) Extensions – 8-12 reps X 5 sets, rest 90s

B1.  Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90s

B2.  D-ball Ground to Over Alternating Shoulder – 10 reps X 5 sets, rest 90s

 

Coach’s notes:

Post results for all sets to comments. Note, you can start with A1 and A2 or B1 and B2. Post all results to comments.

WOD Leaderboard
Comments: 1

Wednesday, May 24, 2017

A1.  Dumbbell Turkish Get-ups – 6 reps (alternating 3 per side) X 5 sets, rest 90s

Compare to Tuesday, May 9, 2017

A2.  Dumbbell Split Squats – 8-12 reps/leg X 5 sets, rest 90s

Compare to Tuesday, May 2, 2017

B.  Front Plank/Side Plank (left and right side) – 30s each (90s total) X 3 sets, rest 60s between.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3