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Archives: Accessory

Thursday, June 4, 2020

At Home WOD:

2 rounds for time of:

50 Push-ups
50 Supine Rows
50 Standing Double Milk Jug Tricep Extensions
50 Double Milk Jug Bicep Curls
* For each break any set perform 5 box Jumps.

WOD

2 rounds for time of:

50 Push-ups
50 Ring Rows
50 Dumbbell Bicep Curls – 25#/15#/hand
50 Standing Double Milk Jug Tricep Extensions – 25#/15#/hand
* For each break any set perform 5 box Jumps – 24”/20″

Coach’s notes:

Post time to complete and how sets were broken up for each movement.

WOD Leaderboard
Comments: 1

Thursday, May 28, 2020

At Home WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Milk Jug Reverse Flys
18 Split Squat Jumps (9/side)

WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Dumbbell Reverse Flys – 15#/10#
18 Split Squat Jumps (9/side)

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Wednesday, May 6, 2020

At Home WOD:

Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:

1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST

WOD:

A1.  Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s

A2.  Box Jumps – 15 reps X 5 sets, rest approx. 60s

A3.  Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s

B1.  GHD Raise – 8-12 reps X 3 sets, rest 60-90s

B2.  Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s

Notes:  Drop set = 10 reps at a given weight, then drop the weight and do 10 more.

 

Coach’s notes:

Post reps for all sets in At Home WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 1

Friday, May 1, 2020

At Home WOD:

Tabata Intervals for reps of:

  1. Milk Jug Bent Over Rear Delt Fly
  2. Hands on Chair Jump Overs
  3. Chair Dips
  4. Calf Raises

WOD:

Tabata Intervals for reps of:

  1. Bent Over Rear Delt Fly – 15#/10#/hand
  2. Hands on Box Jump Overs – 24”/20”
  3. Bench Dips
  4. Calf Raises

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Wednesday, April 22, 2020

At Home WOD:

Complete 1 round as you see fit for time:

100 Milk Jug (bilateral) Bicep curls
100 Burpees with Milk Jugs
100 Milk Jug (bilateral) Tricep Extensions
100 Bent Over Milk Jug Rows

WOD:

A. 21,15, 9 rep rounds for time of:

Box Jumps – 30”/24”
Chest to Bar Pull-ups

B.  Row 1000m easy

Coach’s notes:

Post rep scheme and time to complete At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 8

Tuesday, April 21, 2020

At Home WOD

5 rounds for time of:

Run 400m
17 Milk Jug Raises

WOD

A.  Front Squat – 4 reps @ 31X1 X 6 sets, rest 90-120s

B.  Spend 10-15 minutes on front and back scales

 

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of front squat, plus notes for scales to comments for WOD.

WOD Leaderboard
Comments: 12

Friday, March 27, 2020

At Home WOD:

6 rounds for time under tension of:

Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls

*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round.  Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete.  Rounds 5 & 6, work for :30s resting only :30s after each round.

WOD:

50, 40, 30, 20, 10 reps rounds for time of:

Assault Bike – (Cals)
Pull-ups

 

Coach’s notes:

For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.

WOD Leaderboard
Comments: 6

Tuesday, February 4, 2020

WOD:

Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s

Compare to Sunday, November 17, 2019

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

Note:  Progress to moving off the wall.

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

Note:  Add a pause at the top.

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  If shoulders internally rotate, cradle dowel with thumbs facing up.

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  Keep thumbs facing up.

Coach’s notes:

Post loads for all sets of back squat and results for all gymnastics to comments.

WOD Leaderboard
Comments: 16

Thursday, October 31, 2019

WOD:

A.  12, 9, 6, 3 rep rounds for time of:

Bar Muscle-ups
Squat Clean – 135#/95#

B.  Spend any time remaining working on clean and jerk tech.

TT WOD – Lower Body Accessory/Mobility:

Perform all nine exercises for one set and complete 3 sets.

A1.  Single leg line hops side to side – 15s work/15s rest

A2.  Single leg line hops front to back – 15s work/15s rest

A3.  Med ball hamstring curls – 30s work/30s rest

A4.  Forward lunge – 30s work/30s rest

A5.  Prisoner reverse lunges – 30s work/30s rest

A6.  1.5 prisoner squats – 30s work/30s rest

A7.  Split Squat lunges – 30s work/30s rest

A8.  Prisoner squats- 30s work/30s rest

A9.  Single or double under – 30s work/30s rest

REST 3:00 BETWEEN SETS

Coach’s notes:

Post time to complete couplet for WOD and reps per round, per exercise for all movements in TT WOD to comments. Happy Halloween Crew!!

WOD Leaderboard
Comments: 5

Tuesday, October 29, 2019

WOD:

Tabata intervals for reps of:

A1.  Wallballs – 20#/14#
A2.  Hip Extension
A3.  Pull-ups
A4.  V-ups

TT WOD – Upper Body Accessory/Mobility:

A.  10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Peg Board Pull-ups
D-ball Over Alternating Shoulders

B1.  Seated Dumbbell Press – 8-10 reps @ 31X1 X 4 sets, no rest

B2.  Seated Dumbbell Lateral Raises – 8-10 reps @31X1 X 4 sets, rest 60s

C.  D-ball Max Hold X 3 sets, rest 60-90s

D.  Ball Slams – 50 As Fast As Possible

E.  Planks for 6 minutes.

Coach’s notes:

Post reps per movement, per round and all totals to comments for tabata and yes, switch movements each interval. Post results for all sets in TT WOD to comments.

WOD Leaderboard
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