Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Archives: At Home

Tuesday, April 28, 2020

At Home WOD and WOD:

Run 400m

Run 800m

Run 1600m

Coach’s notes:

Runs can be done in any order. Rest between as needed. Post times to complete to comments.

WOD Leaderboard
Comments: 7

Monday, April 27, 2020

At Home WOD and WOD:

Hero WOD “Heidi”

AMRAP in 23 minutes

  • 23 Air Squats
  • 23 Push-Ups
  • 23 Kettlebell Swings (24/16 kg)
  • 23 Jumping Lunges
  • 23 Sit-Ups
  • 23 Box Jumps (24/20 in)

Coach’s notes:

Post reps completed to comments.

WOD Leaderboard
Comments: 15

Friday, April 24, 2020

At Home WOD:

Complete 1 round for time of:

Run 800m
15 Milk Jug Clean and Jerk
Run 800m
30 Milk Jug Clean and Jerk
Run 800m
45 Milk Jug Clean and Jerk

WOD:

Complete 1 round for time of:

Run 800m
10 Clean and Jerk – 95#/65#
Run 800m
20 Clean and Jerk
Run 800m
30 Clean and Jerk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Thursday, April 23, 2020

At Home WOD:

A1.  Hip Muscle Snatch – 10-15 reps X 4 sets, rest approx. 30s

A2.  Sotts Press – 10-15 reps X 4 sets, rest approx. 30s

A3.  Snatch Balance from Toes – 10-15 reps X 4 sets, rest approx. 30s

A4.  Snatch – 10-15 reps X 4 sets, rest approx. 30s

B1.  3 Position Prone Superman Back Extension (with Side Bend) – 8-12 reps/side X 3 sets, rest approx. 30s

B2.  Side Plank with Rotation – 8-12 reps X 3 sets, rest approx. 30s

WOD

A. Snatch Balance – 2 reps X 5-7 working sets, rest 90-120s

B. Hang Snatch – 2 reps X 5-7 working sets, rest 90-120s

C. Spend 10 minutes on planks.

 

Coach’s notes:

Post notes for all sets of dowel weightlifting in At Home WOD and loads for all sets to comments for WOD.

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

Monday, April 20, 2020

At Home WOD and WOD

“Support Your Local Box Fundraiser Workout”

For time:

50 Dumbbell Deadlift – 50#/35#/hand
50 Abmat Sit-ups
50 Box Step-ups -24”/20”
50 Single Arm Thrusters – 50#/35#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Sunday, April 19,2020

At Home WOD

Tabata Intervals for Reps of:

  1. Gorilla Side Shuffle – 10 ft.
  2. Chair/Couch Dips
  3. Jump Squats
  4. Double Milk Jug Push Jerk

WOD

Tabata Intervals for Reps of:

  1. Gorilla Side Shuffle – 10 ft.
  2. Ring Dips
  3. Jump Squats
  4. Push Jerk – 95#/65#

 

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Saturday, April 18, 2020

A.  Complete for VIRTUOSITY and time:

Dowel “DT” – 5 rounds of:

12 Deadlift
9 Hang Power
6 Jerks

NO REST

Dowel “Randy”

75 Power Snatch

B.  Spend 15-20 minutes Stretching.

WOD:

A.  Work to a moderate Power Snatch double in 12-15 minutes.

B.  “Randy” – For time complete:

75 Snatch – 75#/45#

Coach’s notes:

Post notes regarding positions for weightlifting and time to complete At Home WOD. Post loads for all sets of power snatch and time to complete Randy for WOD to comments.

WOD Leaderboard
Comments: 1

Friday, April 17, 2020

AT Home WOD:

6 rounds for time(s) of:

15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Supine Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00

 WOD:

6 rounds for time(s) of:

15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Ring Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 5

Thursday, April 16, 2020

At Home WOD:

A1.  Milk Jug Front Rack Split Squat – 45-60s/leg @ 3030 X 5 sets, rest approx. 60s

A2.  Hamstring Curls – 15-20 reps @ 20X1 X 5 sets, rest approx. 60s

A3.   Push-ups – 45-60s @ 3030 X 5 sets, rest approx. 60s

WOD:

A1.  Dumbbell Suitcase Split Squats – 8-12 reps @ 3030 X 5 sets, rest 60-90s

A2.  GHD Raises – 6-8 reps X 5 sets, rest 60-90s

A3.  Push-ups – 45-60s @ 3030 X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets of At Home and “regular” WOD to comments.

WOD Leaderboard
Comments: 3