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

Friday, January 5, 2018

A. Dumbbell Turkish Get-up – 10 reps per side X 3 sets, rest 60s between sides.

B1.  Box Jumps – 5 reps (unbroken) X 5 sets, rest 2:00

B2.  Ring Muscle-ups – 6 reps (unbroken) X 5 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 3

A. 60# DB/35# Barbell/30# DB
B1. 30″/30″
B2. singles – 6/4 – only got through 4/6 MU in the second round then ran out of time
Thanks for the tips on the MU Laura! MUs looked good today Duncan!


A) 25/30/35 first 2 sets I alternated straight through which was slow! Last set I did sets of 5 and switched back and forth which was better.
B1) 24/30 for remaining all rebound
B2) worked on 5 transitions on rings-not unbroken! First with feet on box but arms were way out and a mess. Switched to purple band on rings.
Good job 7 a.m.
Thanks Laura!!!


A) 20/35 barbell/45 barbell (4/side)
B1) All on top of a 30″ box: 45/ 45+25/ 2×45/ 2×45+25/ 3×45
B2) Rx’d unbroken

Thanks Laura!


Log in to comment