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

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

A: Got 105# and 4+7.6 reps at 110#
B1: (Parallettes) 30 s, 20+10 s, 22+8 s
B2: 9 reps per set


A. Worked up to 75# and 80# for 4 PP and 3 PJ (failed the 4th).
B1: Raised knees using 24″ boxes. I was able to hold 30s for all three sets so I should try something a little harder next time.
B2: 8 reps/set
Thanks Josh!


Barbell Club – Strength.
1. Deadlift, work to heavy 2 – RPE 9 (target 90% of 1 RM).
2. Determine 1RM based off of results 1 above, then 6 sets of 3 at 77.5% of this amount.
3. 10min AMRAP shoulder press at 60% of 1RM.
4. Teams of 2 – 5 rounds for time of:
– 12 kettle bell swings (2.5pd/2.0pd)
– 9 DBall over the shoulder (150/100)
– 6 dumbbell snatch (100/65)

1. Sumo stance for all. Worked to 335#
2. Determined 1RM to be 370# based on above. Did all 6 sets at 285# (77%).
3. 64 reps total @ 80#. Started with sets of 9,8,7…. then went downhill quickly. Would like to try this again now that I have a baseline.
4. Partnered with Ben and made him scale with me.
7:37 with 50# dumbbell, 2.0pd KB and 100# d-ball.


A) Worked up to 85
B1) Raised knees on boxes for of a total of the 30sec for each set.
B2) 8-10 for the 3 sets
Thanks Josh!


Log in to comment