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Archives: Accessory

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

Tuesday, August 28, 2018

WOD:

Every 2:00 for 10 minutes complete:

5 rounds for reps of:
Run 200m
Row As Many Meters as Possible with time remaining.

NO REST

Every 2:00 for 10 minutes complete:

5 rounds for reps of:
Run 200m
As Many Wallballs (20#/14#) As Possible with time remaining.

TT WOD – Off Season:

A1.  Barbell Bicep Curl – 6-8 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 6-8 reps @ 3010 X 4 sets, rest 60-90s

B1.  Probated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs ups) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 8-10 reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post meters per round and total for run/row couplet and reps per round and total reps for run/wallball couplet. Start with either couplet.

WOD Leaderboard
Comments: 8

Tuesday, August 21, 2018

WOD:

Back Squat – 1 ¼  /1/1/1 X 7 sets, rest 2-3:00

TT WOD: Off Season:

A1.  Barbell Bicep Curl – 7-9 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 7-9 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 8-10reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 15

Tuesday, July 3, 2018

WOD:

A.  As Many Rounds As Possible (AMRAP) in 8 minutes of:
30 Pull-ups
20 Box Jumps Overs – 24”/20”
10 D-ball over shoulder – 100#/50#

B.  As Many Seconds As Possible of:
D-ball hold X 3, rest 90-120s between, choose your weight.

TT WOD – Off Season:

A1.  Alternating Dumbbell Bicep Curls – 10-12 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (supine) Barbell Tricep Extensions – 8-10 reps @ 3010 X 4 sets, rest 60-90s

Note:  Lay on bench.

B1.  Standing Dumbbell Lateral Raise – 10-12 reps @ 3011 X 3 sets, rest 10s

B2.  Bent over banded lat row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent over banded lat pulls – 20 reps @ 1010 X 3 sets, rest 90s

Coach’s notes:

Post rounds and reps complete in A and time for B to comments.

WOD Leaderboard
Comments: 13

Tuesday, June 26, 2018

WOD:

7 Rounds for time(s) and load(s) of:

7 Strict Pull-ups
14 GHD Sit-ups
7 Front Squat (from floor)
REST 2:00

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 7-9 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions, from floor using parallettes, low elevation (plates), from box, using bands, from wall, nose facing, free space.

A2.  Ring Pull-ups – 8-10 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbells Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

Notes:  Increase load if you reach 10 reps.

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

 

 

 

 

 

 

Coach’s notes:

Post loads for pull-up and front squat, time per round and total working time to comments.

WOD Leaderboard
Comments: 10