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Archives: AMRAP

TT WOD – Partner:

In Partners complete for time:

50 Synchro Wallball Pushpress – 20#/14#
50 Synchro V-ups
50 Synchro Pull-ups
50 Synchro Side Shuffle – 20 ft.
50 Synchro Double Unders
50 Synchro burpees 
50 Synchro Row (each)

WOD:

As Many Rounds in 20 minutes of:
10 Seated Dumbbell Press – 45#/30#
10 Knees to Elbows
10 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
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Tuesday, February 18, 2020

WOD

A. As Many Reps As Possible in 2:00 – Hands on Box Jump Overs – 24”/20”

B. As Many Calories As Possible in 90s – erg of choice

C. 50 Burpees for time.

D. 50 Strict Pull-ups for time.

E. As Many Reps As Possible in 2:00 – Hip and Back Extension (controlled tempo)

 

TT WOD – Gymnastics

A1.  Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s

A2.  Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s

A3.  Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss

Note:  Use banded seat assistance or “toe nail” leg support

B1.  Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s

Note:  Ensure to keep hollow body position.  To progress add shoulder touches.

B2.  Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s

B3.  Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s

Note:  Turn thumbs back at top.

 

Comments: 14

Monday, February 17, 2020

3 rounds for reps of:

1:00 Dumbbell Hang Squat Clean – 50#/35#/hand
1:00 Burpee Shuttle Runs – 20 ft.
1:00 Dumbbell Carry/Walk – 20 ft. with 50#/35#/hand (hands at side)
1:00 Dumbbell Bear Crawl – 50#/35#
2:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Thursday, February 13, 2020

WOD

Alternating Every Minute on the Minute 8 minutes (4 rounds) complete:

1:00 AMRAP Row (cals)
1:00 AMRAP HSPU’s


1:00 REST, then…..

Alternating Every 30s for 5 minutes (5 rounds) complete:

30s AMRAP Ring Row
30s AMRAP Push-ups

1:00 REST, then…..

Alternating Every 40s for 8 minutes (6 rounds) complete:


40s AMRAP Side Shuffle – 20 ft.
40s AMRAP Hands on Box Jump Over – 24”/20”

 

TT WOD – Gymnastics

 

A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s

Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.

 

A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s

Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.

A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s

B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s

B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s

Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.

Coach’s notes:

Post reps for all sets and totals for couplets in WOD and all results for Gymnastics TT to comments.

WOD Leaderboard
Comments: 13

Wednesday, February 12, 2020

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

3 Power Snatch – 135#/95#
6 Chest to Bar Pull-ups
9 V-ups
12 Reverse Double Unders

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12

Saturday, February 1, 2020

TT WOD – Partner:

In partners for As Many Reps As Possible (AMRAP) complete:

2:00 Wallballs Over the Rig – choose your weight.
2:00 Synchronized Toes to Bar
2:00 Mirrored (Synchronized) Side Shuffle – 20ft.
2:00 Synchronized Sumo Deadlift High Pull – 65#/45#
2:00 Alternating Box Jumps – 20” for all.

NO REST, then in partners complete 2 rounds for time of:

10 Alternating Crab Walks (5/each) – 40 ft., while partner holds a front plank.
20 Ring Dips while partner holds L-sit.
30 Burpees over Bar (total) while partner holds reverse plank.
40 Power Snatch (total) while partner hangs from bar – 65#/45#
50 Synchro Overhead Squats – 65#/45#

WOD:

Every 2:00 for 20:00 complete:

Row – 32/26 Cals

 

 

Coach’s notes:

Post cals rowed, rest remaining per round to comments.

WOD Leaderboard
Comments: 5

Wednesday, January 29, 2020

3 rounds for reps of:

1:00 Alternating Single Dumbbell Dumbbell Bear Crawl – 50#/35#
1:00 Sumo Deadlift High Pull – 75#/45#
1:00 Left Arm Dumbbell Push Jerk – 50#/35#
1:00 Toes to Bar
1:00 Right Arm Dumbbell Push Jerk – 50#/35#
1:00 Reverse Unders
2:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Friday, January 17, 2020

WOD

A.  Work to a challenging triple deadlift in 12 minutes.

B. Complete As Many Rounds As Possible in 12 minutes of:

3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#

Etc.

Coach’s notes:

Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!

WOD Leaderboard
Comments: 11

Friday, January 10, 2020

Complete As Many Rounds As Possible (AMRAP) in 21 minutes of:

5 Strict Press -95#/65#
8 Box Step Overs – single DB, 50#/35#
11 Toes to Bar

Coach’s notes:

Dumbbell must be held in a single hand. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Thursday, January 2, 2020

WOD:

Complete As Many Rounds and Reps As Possible (AMRAP) in 30 minutes of:

2 rounds of:
1 Legless Rope Climb
7 Strict Handstand Push-ups
28 Lateral (dowel) Two Foot jumps – 24”/20”

After each set of 2 rounds REST 1:00, then continue until 30:00.

TT WOD – Snatch:

A.  Work to a moderate double and then single hang squat snatch in the first 15-20 minutes of class.  Use this lift to focus on finishing to your hip, keeping the bar close and a fast third pull.  Try to pause all of these catches.

B. Next work to your new 1RM in a squat snatch.

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets in TT Snatch to comments.

WOD Leaderboard
Comments: 7