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Archives: AMRAP

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Friday, March 20, 2020

WOD:

 3 rounds for reps of:

1:00 Wallballs – 20#/14#
1:00 Double Unders
1:00 Strict Pull-ups
1:00 Dumbbell Walking Lunges – 50#/35#/hand

1:00 REST

At Home WOD:

A1.  Superman’s – 8-12 reps with 5s pause X 5 sets, rest 45-60s

A2.  Tuck Jumps – 10-15 reps X 5 sets, rest 45-60s

A3.  Side Bridge with Reach and Rotation – 8-12/side X 5 sets, rest 45-60s

 

A4.  Unassited Milk Jug Get-up – 10-15 reps/side X 5 sets, rest 45-60s

Coach’s notes:

Post reps per movement, per round and all totals to comments for WOD. For At Home WOD, post videos (preferably) and comments (everywhere) regarding all sets to website and Foster Community FB.

WOD Leaderboard
Comments: 6

Wednesday, March 18, 2020

WOD: 

Muscle Snatch – 3, 3, 3, 3, 3, 3, 3

Between sets practice L-Sits, holds, hangs.

At Home WOD

A. As Many Reps As Possible (AMRAP) in 12 minutes (8 rounds total) of:

1:00 Side Shuffle – 10 ft.
:30 Broad Jump

Practice front and back scales for 12 minutes.

*We will continue to post our regular daily WOD for those members that may have equipment at home or access to said equipment.  For those that do not have equipment at home we will continue to post a daily At Home WOD in addition to a video describing this WOD on our Foster Community FB page. Please post your comments, pictures and videos for the At Home WOD to that page. Please also note that TT Strength will be postponed until we are able to open back up and provide the necessary coaching for this 12 week program.

Coach’s notes:

Post comments, results, here and pictures, videos and virtual high fives to FB and IG!

WOD Leaderboard
Comments: 14

Saturday, March 14, 2020

TT WOD – Partner:

In partners complete for time:

100 Synchronized Walking Lunges
100 Alternating Single Arm Shoulder to Overhead (total) – 40#/25#/hand

* If either partner sets their dumbbells down, 5 Synchronized Burpee penalty.

50 Synchronized Box Jumps – 24”/20”
50 Alternating Bear Crawl (total) – 40ft., one partner working at a time, switching each 40ft.
25 Rope Climbs
25 Synchronized Overhead Squats – 40#/25#/hand

 WOD

Complete As Many Rounds As Possible in 12 minutes of:

5 Muscle-ups
20 Side Shuffle – 20 ft.

Practice scales with any time remaining.

 

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Friday, March 13, 2020

On a 15 minute running clock for reps perform:

5 rounds of:

20s Push-ups, 10s rest
20s Knees to Elbows, 10s rest

Then 5 rounds of:

20s GHD Sit-ups, 10s rest
20s Deadlift, 10s rest – 225#/155#

Then 5 rounds of:

20s Broad Jump (for distance), 10s rest
20s Handstand Walk (for distance), 10s rest

Coach’s notes:

Post reps per movement per round and all totals to comments. Perform couplets in any order.

WOD Leaderboard
Comments: 5

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
Comments: 7

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