Monthly Archives: December 2015
Monday, December 21, 2015
A. Increase every minute on the minute:
Chest to Bar Pull-ups
Rest 5:00
B. Increase every minute on the minute:
Dips
Coach’s notes:
Start a 1 rep in the first minute and add one rep each minute until you are unable to complete. Post rounds and reps complete for each to comments.
WOD LeaderboardSaturday, December 19, 2015
1 Round for time:
Row 1000m
200 Steps – Farmers walk with plates (25#/15#/hand)
50 Alternating hip touches
200 Steps – Farmer walk with plates
Coach’s notes:
Post time to complete to comments. Good luck to Coach Kim and Ben who compete at the Western Canadian Finals Power lifting competition today. We are all cheering you on from home guys!
WOD LeaderboardFriday, December 18, 2015
5 Rounds for times and load
30 Medicine ball cleans
5 Push Jerk
Rest 2:00
Coach’s notes:
Post times per round, total working time and load per round to comments.
WOD LeaderboardWednesday, December 16, 2015
Alternate Every Minute on the Minute (EMOM) for 20 minutes of:
740# – Power Snatch (guys)/Front Squat (gals)
Strict Pull-ups – 8 (guys)/5 (gals)
Guys will power snatch a total of 740# and gals will front squat a total of 740# in each odd minute, starting in the first minute. Examples are 105# X 7 reps, 125# X 6 reps, 150# X 5 reps or 185# X 4 reps. Substitution option could be to deadlift the weight instead. Have fun and thanks for your generosity CFC.
Coach’s notes:
Congratulations Crew, the weight is in! You have donated a total of 740# of food to the Calgary Food Bank.In honor of your great efforts we will be lifting this weight in today's WOD.
WOD LeaderboardSunday, December 13, 2015
A1. Shoulder Press – 3 reps X 5 sets, rest 2:00
Compare to Thursday, September 17, 2015
A2. Strict Toes to Bar – 8-15 X 5 sets, rest 2:00
Compare to Wednesday, December 10, 2015