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

Archives: Chippers

Monday, April 29, 2019

1 round for time of:

50 Two Foot Vertical Jumps – 24”/18”
50 Bent Over Barbell Rows – 95#/65#
50 Power Snatch – 95#/65#
50 Shoulder Press – 95#/65#
50 Deadlift – 95#/65#
50 Front Squats – 95#/65#
50 Two Foot Vertical Jumps – 24”/18”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Friday, April 26, 2019

For time complete:

20 Bar Muscle-ups,
For every break in your set complete 10 Wallballs – 20# to 10’/14# to 10’, then
30 Chest to Bar Pull-ups
For every break in your set complete 5 Burpees to 6” height, then
40 V-ups
For every break in your set complete 1 rope climb, then
50 Overhead Squats – 95#/65#
For every break in your set complete 5 Strict Handstand Push-ups

Coach’s notes:

Post number of penalty sets and time to complete to comments.

WOD Leaderboard
Comments: 8

Saturday, April 20, 2019

TT WOD – Partner:

Complete 1 round for time of:

50 Synchro Knees to Elbows
50 Synchro Side Shuffle – 20ft.
50 Burpees Over Partner (25 each)
50 Synchro Barbell Rows – 95#/65#
50 Synchro Shoulder to Overhead – 95#/65#
50 Synchro Box Jumps – 20” for all
50 Synchro Kettlebell Swings – 1.5/1.0 pood
50 Synchro Ring Rows
50 Synchro Switch Lunges

Coach’s notes:

Post time to complete to comments. Time cap = 30:00. We are hosting a L2 course today, so WOD will start at 7:45 sharp and end at 8:15am.

WOD Leaderboard
No Comments

Wednesday, April 17, 2019

“Annie, Are You OK?”

21, 15, 9 rep rounds for time of:

Row (Cals)
Thrusters – 65#/45#
Medicine Ball Cleans – 20#/14#
Sumo Deadlift High-Pulls – 65#/45#
Burpees

Coach’s notes:

Post time to complete to comments. Happy birthday Coach Kimmer! Enjoy your birthday WOD!

WOD Leaderboard
Comments: 18

Saturday, March 23, 2019

TT WOD – Partner:

In partners complete 1 round for time of:

100 ft. Handstand Walk
50 Ring Rows
100 Kettlebell Swings – 1.5/1.0 pood
50 Partner Over the Rig Wallballs
100 Box Jump Overs – 24” for all
50 Man Makers – 40#/25#/hand
100 ft. Synchronized Crab Walk
50 Power Cleans – 135#//95#

WOD:

1 round for time of:

50 Toes to Bar
40 Strict Handstand Push-ups
30 Clean and Jerk – 135#/95#
20 Strict Chest to Bar Pull-ups
10 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Thursday, March 7, 2019

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

20 Two Foot Vertical Jumps – 24”/18”
30 Cal Row
40 Kettlebell Swings – 1.5/1.0 pood
50 Side Lunges (25/side), must squat after each lunge.
60s Bar Hang

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Sunday, February 17, 2019

1 round for time of:

100 Double Unders
25 Ring Dips
50 Switch Lunges holding Med Ball – 20#/14#
75 Box Jumps – 24”/20”
100 Double Unders
75 Kettlebell Swings – 1.5/1.0 pood
50 Overhead Squats – 95#/65#
25 Wallballs
100 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, November 3, 2018

In partners complete (one partner working at a time):

100 Switch Lunges
50 Deadlift – 135#/95#
10 Rope Climbs
|50 Front Squats – 135#/95#
100 V Sit-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, October 20, 2018

WOD:

1 round for time of:

40 Side Shuffle Touches – 20 ft.
3 Legless Rope Climb
40 Kettlebell Swings – 2.0/1.5 pood
6 Rope Climbs
40 Double Dumbbell Ground to Overhead – 45#/30#/hand
6 Muscle-ups
40 Box Jumps – 30”/24”
3 Strict Muscle-ups
40 Side Shuffles

TT WOD – Strength:

A. Deadlift – 5 reps @ 30X1 X 5 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

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