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Lifting Ourselves and One Another

Monthly Archives: March 2018

Sunday, April 1, 2018

2 rounds for max reps of:

2 minutes of shoulder presses – 115 / 75 lb.
Rest 1 minute
2 minutes of front squats – 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts – 225 / 155 lb.
Rest 1 minute

Coach’s notes:

Post reps per exercise, per round and all totals to comments. Note that this is the intermediate option from today’s www.crossfit.com WOD. Post results to .com as well.

WOD Leaderboard
Comments: 5

Saturday, March 31, 2018

A.  Row 1000m

 

Compare to Sunday, November 5, 2017

B.  Practice handstand walks and progressions.

Coach’s notes:

Post time for row and notes for handstand walking to comments.

WOD Leaderboard
Comments: 2

Friday, March 30, 2018

Complete As Many Rounds As Possible (AMRAP) in 18 minutes of:

1 round of:
300 singles
30 Power Cleans – 95#/65#, then complete

2 rounds of:
150 Double Unders
15 Power Cleans – 165#/105#, then complete

3 Rounds of:
25 Triple Unders
10 Power Cleans – 225#/155#

Coach’s notes:

Post reps complete to comments.

WOD Leaderboard
Comments: 7

Thursday, March 29, 2018

“Chelsea”

Every Minute On the Minute (EMOM) for 30 Minutes complete:

5 Pull-ups
10 Push-ups
15 Squats

*If you make it to 30 minutes add 1 rep per movement each minute until you can no longer complete in the minute.  If you do not reach 30 minutes, record the last round complete and then continue with Cindy until you reach 30 minutes.

Coach’s notes:

Record results to comments.

WOD Leaderboard
Comments: 12

Wednesday, March 28, 2018

Work to your heaviest set in the following complex:

Snatch/Hang Snatch/Overhead Squat/Snatch Balance

Coach’s notes:

Post load achieved to comments.

WOD Leaderboard
Comments: 10

Tuesday, March 27, 2018

A1.  Dumbbell Turkish Get-up – 6 reps/arm X 5 sets, rest 90-120s

A2.  Legless Rope Climb – 3 reps X 5 sets, rest 90-120s

A3.  Box Jump – 10 reps (unbroken) X 5 sets, rest 90-120s.

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Monday, March 26, 2018

A.  Work to a heavy 5 rep deadlift in 15 minutes.

B.  5 rounds for time of:
12 Deadlift – 135#/95#
20 Shuttle runs – 10 feet

Coach’s notes:

Post load reached for A and time to complete B to comments.

WOD Leaderboard
Comments: 10

Sunday, March 25, 2018

Every Minute on the Minute for 16 Minutes Complete:

1.  15/12 Dips (rings or bar)

2.  15/12 Calorie Row

3.  15 Dumbbell Push Jerk – 45#/30#

4.  20 Box Jumps – 24″/20″

Coach’s notes:

Post reps per movement and all totals to comments.

WOD Leaderboard
Comments: 1

Saturday, March 24, 2018

18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters – 100#/65#
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Scaled version here

Coach’s notes:

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Post reps completed to comments.

WOD Leaderboard
Comments: 5

Friday, March 23, 2018

A.  Push Press – 5 reps X 5 sets, rest 2:00

B.  Shoulder Press – 3 reps X 5 sets, rest 2:00

 

Compare to December 30, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3