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Lifting Ourselves and One Another

Monthly Archives: December 2015

Tuesday, December 22, 2015

Front Squat – 3, 3, 3, 3, 3, 3

Compare to September 23, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 22

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 Leaderboard
Comments: 11

Sunday, December 20, 2015

Record the heaviest load you can achieve in the following complex:

High Hang Snatch/Hang Snatch/Overhead Squat (OHS) – 1/2/

Compare to January 13, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Saturday, 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 Leaderboard
Comments: 9

Friday, 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 Leaderboard
Comments: 10

Thursday, December 17, 2015

3 Rounds for reps:

1:00 AMRAP Burpees
1:00 AMRAP Box Jumps
1:00 AMRAP Kettlebell Swings – 1.5/1.0 pood
1:00 AMRAP Wallballs – 20#/14#
1:00 AMRAP Knees to Elbows
Rest 1:00

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 14

Wednesday, 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 Leaderboard
Comments: 9

Tuesday, December 15, 2015

Overhead Squat (OHS) – 1, 1, 1, 1, 1, 1, 1

Compare to October 20, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Monday, December 14, 2015

As Many Rounds as Possible in 20 minutes of:

12 Cal Row
12 Push Press – 135#/95#
12 Triple Unders

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 15

Sunday, 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

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5