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Lifting Ourselves and One Another

Archives: Supersets

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, June 1, 2020

At Home WOD:

3 rounds for time under tension of:

1:00 Double Milk Jug Front Rack Right Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Overhead Squat Hold
0:30 REST
1:00 Double Milk Jug Front Rack Left Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Bent Over Row (with 1s pause at top)
0:30 REST

 

WOD

A1.  Front Rack Dumbbell Split Squat – 8-12 reps /leg @ 3030 X 3 sets, rest 90s

A2.  Push Press – 10 reps X 4 sets, rest 90s

A3.  Strict Pull-ups – 10 reps X 4 sets, rest 90s

Coach’s notes:

Post notes for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, May 26, 2020

At Home WOD:

A1.  Front Plank Ball Figure 8’s – 10/side X 4 sets, rest approx. 30s

A2.  3 Position Back Extension (side bend) – 8-12 reps X 4 sets, rest approx. 30s

A3.  Alternating Knee to Elbow Crunch – 8-12 reps/side X 4 sets, rest approx. 30s

A4.  L-sit Hold – 15-30s X 4 sets, rest approx. 30s

 

WOD

A1.  Power Snatch – 3 reps X 5 sets, rest 6-90s

A2.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 60-90s

A3.  Hip and Back Extensions – 10-15 reps (controlled tempo) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, May 19, 2020

At Home WOD:

A1. Strict Pull Ups – AMRAP x 5 sets, rest approx. 90s

A2. Dowel Squat Snatch – 15 reps x 5 sets, rest approx. 90s

A3. Chair Dips – AMRAP x 5 sets, rest approx. 90s

A4. GHD Raises – 6-10 reps x 5 sets, rest approx. 90s

WOD:

A1. Strict Pull Ups – AMRAP x 5 sets, rest approx. 90s

A2. Dowel Squat Snatch – 15 reps x 5 sets, rest approx. 90s

A3. Chair Dips – AMRAP x 5 sets, rest approx. 90s

A4. GHD Raises – 6-10 reps x 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 12, 2020

At Home WOD and WOD:

A1. Crow support or free handstand practice – work to achieve 15-60 sec x 5 sets, rest 60-90 seconds

A2. Superman raises – 30-60 seconds x 5 sets, rest 60-90s

A3. Strict Pull Ups – AMRAP x 5 sets @3011 x 5 sets, rest 60-90s

A4. GHD Raise – 6-8 (8-12) reps x 5 sets, rest 60-90 s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, May 6, 2020

At Home WOD:

Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:

1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST

WOD:

A1.  Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s

A2.  Box Jumps – 15 reps X 5 sets, rest approx. 60s

A3.  Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s

B1.  GHD Raise – 8-12 reps X 3 sets, rest 60-90s

B2.  Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s

Notes:  Drop set = 10 reps at a given weight, then drop the weight and do 10 more.

 

Coach’s notes:

Post reps for all sets in At Home WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 1

Wednesday, April 29, 2020

At Home WOD:

A1.  Split Squat Jump – 8-12 reps/side X 5 sets, rest 60-90s

A2.  Double Milk Jug Sliding Side Lunge to Squat – 8-12 reps/side X 5 sets, rest 60-90s

A3.  Alternating Elbow to Knee Crunch – 8-12 reps/side X 5 sets, rest 60-90s

A4.  GHD Raise – 6-8 reps X 5 sets, rest 60-90s

WOD:

27, 21, 12, 9, 6, 3 reps for time of:

Wallballs – 20#/14#
Knees to Elbows

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, April 16, 2020

At Home WOD:

A1.  Milk Jug Front Rack Split Squat – 45-60s/leg @ 3030 X 5 sets, rest approx. 60s

A2.  Hamstring Curls – 15-20 reps @ 20X1 X 5 sets, rest approx. 60s

A3.   Push-ups – 45-60s @ 3030 X 5 sets, rest approx. 60s

WOD:

A1.  Dumbbell Suitcase Split Squats – 8-12 reps @ 3030 X 5 sets, rest 60-90s

A2.  GHD Raises – 6-8 reps X 5 sets, rest 60-90s

A3.  Push-ups – 45-60s @ 3030 X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets of At Home and “regular” WOD to comments.

WOD Leaderboard
Comments: 3

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

Friday, March 20, 2020

WOD:

 3 rounds for reps of:

1:00 Wallballs – 20#/14#
1:00 Double Unders
1:00 Strict Pull-ups
1:00 Dumbbell Walking Lunges – 50#/35#/hand

1:00 REST

At Home WOD:

A1.  Superman’s – 8-12 reps with 5s pause X 5 sets, rest 45-60s

A2.  Tuck Jumps – 10-15 reps X 5 sets, rest 45-60s

A3.  Side Bridge with Reach and Rotation – 8-12/side X 5 sets, rest 45-60s

 

A4.  Unassited Milk Jug Get-up – 10-15 reps/side X 5 sets, rest 45-60s

Coach’s notes:

Post reps per movement, per round and all totals to comments for WOD. For At Home WOD, post videos (preferably) and comments (everywhere) regarding all sets to website and Foster Community FB.

WOD Leaderboard
Comments: 6