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Lifting Ourselves and One Another

Archives: Accessory

Thursday, May 9, 2019

WOD:

Complete for time:

5 mins of AMRAP Row (Cals)
4 min AMRAP of Dumbbell Clean and Jerk – 50#/35#/hand
3 min AMRAP Ring Rows
2 min AMRAP Switch Lunges
1 min AMRAP Push-ups

Work on muscle-up technique with any time remaining.

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-10 reps/arm @ 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-10 reps/arm @ 3011 X 4 sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-Rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

Post time to complete WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 7

Thursday, April 25, 2019

WOD:

Alternating Every Three Minutes on the Minute (EMOM) for 24 minutes complete

15 Kettlebell Swings – 1.5/1.0 pood
15 Knees to Elbows
15 Box Jumps – 24”/20”

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-12 reps/arm @ 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-12 reps/arm @ 3011 X 4 sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-Rotation Press – 8-10 reps/side @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

Post results for EMOM WOD and TT WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, April 18, 2019

WOD:

A.  Row 2000m or 1 mile run

Compare to Wednesday, April 12, 2017 or Sunday, July 15, 2018

B.  Practise skill/movements of choice with time remaining.

 

TT WOD – Accessory:

A.  Bottoms up KB Press – 7-9 reps @ 3030 X 4 sets, rest 60-90s

B1.  Farmers carry (Dumbbells or KB’s) – 60s X 4 sets, rest 60s

Notes:  No hook grip and hands must be in the center of the grip (i.e. no touching wrist to the side)

2.  Overhead Barbell Hold – 60s X 4 sets, rest 60s

C.  Plank Complex – 30s each at Front/Left/Right X 3 sets, rest 30-60s

Note:  Progression is to rings.

Coach’s notes:

Post time for row or run and notes for practice from WOD to comments. Post results for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 11

Tuesday, April 16, 2019

WOD:

5 Rounds for distance(s) and time(s) of:

5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V-Sit-Ups
REST 2:00 

Compare to Thursday, February 21, 2019

TT WOD – Accessory:

A.  Front Rack Double KB or DB Split Squat with lateral band – 8-12 reps/leg @ 3030 X 4 sets, rest 60-90s

B1.  Glute Bridge on bench – 25-45s X 4 sets, rest 60s

Notes:  Shoulder blades off the bench, progress to single leg if you reach 45s for all 4 sets.

B2.  Wall Sit – 60s X 4 sets, rest 60s

Note:  Progress to loaded if you reach 60s for all 4 sets.

 

  1. Seated, Supported (hands) V Hold – 15-30s X 4 sets, rest 60s

Notes:  Hands are between legs.  Progression is to gradually apply more weight to the hands in an attempt to lift yourself off the floor.

Coach’s notes:

Post time to complete WOD and results for all sets of TT WOD to comments.

WOD Leaderboard
Comments: 7

Friday, December 28, 2018

A.  2 rounds for time of:

50 two foot vertical jumps – 24”/18”
25 Bar muscle-ups
50 Shuttle Runs – 20 ft.

B.  Seated Dumbbell Cuban Press – 8-12 reps X 3 sets, rest 60-90s

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 5

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, September 27, 2018

WOD:

Tabata intervals for time and reps of:

  1. Dumbbell farmer’s carry – 50#/35#/hand
  2. Box Jumps – 24”/20”
  3. Dumbbell push press – 50#/35#/hand
  4. Dumbbell front rack support (hold) – 50#/35#/hand

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 4-6 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 6-8 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

 

 

 

Coach’s notes:

Post reps and time for carry and hold for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, September 13, 2018

WOD:

Front Squat – 2, 2, 2, 2, 2, 2, 2

Compare to Saturday, August 26, 2017

TT – WOD Strength:

A. Dumbbell Flat Bench Press – 8-10 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6