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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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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

Friday, June 8, 2018

10 one minute rounds of:

10 Burpees over bar

Max reps power snatch – 155#/105#

REST 2:00

Coach’s notes:

Note this is www.crossfit.com workout for today. Post reps complete each round and total to comments and to .com.

WOD Leaderboard
Comments: 6

Thursday, June 7, 2018

1 round for time of:

WOD

400m carry – you choose (dumbbells, sandbags, wallball, plates, etc.)
40 Wallballs – 20#/14#
400m run
80 Double unders
400m carry
40 Sumo Deadlift High Pull (SDLHP) – 95#/65#
200m carry
20 Wallballs
200m run
40 Double Unders
200m carry
20 SDLHP

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 – 7-9 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 object chosen for carries and time to complete to comments.

WOD Leaderboard
Comments: 10

Wednesday, June 6, 2018

Work to your heaviest load in the following complex:

Hang Squat Snatch/Overhead Squat X 1/Hang Squat Snatch/Overhead Squat X 2/Hang Squat Snatch/Overhead Squat X 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, June 5, 2018

WOD

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

8 Dumbbell box step overs
16 Shuttle runs – 20 ft.
8 Strict Pull-ups
Rest 2:00

TT WOD – Gymnastics

A1.  Strict Handstand Push-up – 4-6 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 – 5-7 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 dumbbell weight used and box height, notes for pull-ups and time per round plus total working time to comments.

WOD Leaderboard
Comments: 5

Monday, June 4, 2018

Overhead Squat – 2, 2, 2, 2, 2, 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Sunday, June 3, 2018

TT WOD – Competitive:

3 rounds for time of:

1 mile run
100 Double Unders
1000m row

WOD:

21, 15, 9 reps rounds for time of:

Wallballs – 20#/14#
Pull-ups

2:00 REST

21, 15, 9 rep rounds for time of:

Row (cals)
Push Press – 50#/35#/hand

2:00 REST

21, 15, 9 reps rounds for time of:

Box Jumps – 30”/24”
Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post time to complete each set to comments.

WOD Leaderboard
Comments: 5

Saturday, June 2, 2018

TT WOD – Partner

Spend 15-20 minutes on pulling technique – rope climbs, peg board, pull-ups, ring and bar muscle-ups, rope pull-ups, rope knees to elbows, etc.

In partners complete:

400m carry – guys 45# plate/gals 25# plate
50 Power Snatch – 95#/65#, while partner holds front plank.
50 Pull-ups, while partner hangs on bar.
50 Wallballs, pass ball to partner each rep.
50 Tire Flips, jump through tire each rep.
800m carry, 45#/25#

 

WOD:

A.  30 Dumbbell Clean and Jerk – 50#/35#/hand.

B.  Carry for max distance (without setting down) – D-ball of your choice

Compare to Monday, June 26, 2017

C.  90s for max calories – you choose.

D.  800m sprint for time.

Compare to Friday, May 4, 2018

E.  50 Knees to Elbows for time.

Compare to Friday, March 25, 2016

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.

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:

Complete in any order and post results for all WODs to comments.

WOD Leaderboard
Comments: 3

Friday, June 1, 2018

A.  Shoulder Press – 2, 2, 2, 2, 2, 2

B.  Push Press – 3, 3, 3, 3, 3, 3

Compare to February 23, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, May 31, 2018

Complete As Many Reps As Possible (AMRAP) in 20 minutes of:

WOD:

40 Medicine Ball Cleans – 20#/14#
30 Bar Facing Burpees
20 Deadlift – 135#/95#
10 Push Jerk – 135#/95#

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.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 6-8 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. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 11