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

Monthly Archives: May 2008

Saturday, May 31, 2008

400 walking lunges for time.

Coach’s notes: Post time to complete to comments.

Compare to Wednesday, April 9, 2008


Comments: 6

Friday, May 30, 2008


 “The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets. 

Compare to  April 27, 2008

Comments: 11

Thursday, May 29, 2008

James and Lauren


50-40-30-20-10 rep rounds of:
Jumping Pull-ups
Double unders
Back Extensions

Coach’s notes:  Post time to comments.

Comments: 15

Wednesday, May 28, 2008


1 mile run

3 rounds for time of:

25 Ring dips

25 Kettlebell swings

25 Double unders

Coach’s notes:  Guys use 1.5 pood (55 lbs), gals use 1 pood (35 lbs).  Post time to comments.

Comments: 11

Tuesday, May 27, 2008



6 minutes Wallball (maximum reps)

Rest 2:00 mins

5 minutes row (calories)

Rest 2:00 mins

Tabata Burpies (total reps)


Coach’s notes:  Guys use 20lb wallball and gals 12lbs.  Burpies are without push-up.  The Tabata is 20s of work with 10s rest repeated for 8 sets.  Post score for each exercise to comments.

Compare to Wednesday, April 2, 2008

Comments: 13

Monday, May 26, 2008



Run 5 K

Coach’s notes:  Post time to comments.

Compare to Monday, April 7, 2008

Comments: 15

Sunday, May 25, 2008



Snatch 1-1-1-1-1-1-1 reps

Coach’s notes:  Post loads to comments.

Comments: 12

Saturday, May 24, 2008



Back Squat 3-3-3-3-3-3-3 reps

Coach’s notes:  Post loads to comments.

Comments: 4

Friday, May 23, 2008




Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Coach’s notes:  Post number of pull-ups completed for each round to comments.

Comments: 10

Thursday, May 22, 2008

OPT Challenge 2008



135 pound Clean and Jerk, 30 reps

Coach’s notes:  Gals use 95lbs.  Post time to complete to comments.

Compare to Tuesday, February 12, 2008

Comments: 15