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

Archives: Chippers

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

Monday, September 17, 2018

1 round for time of:

50 Cal Erg (bike, row, ski)
50 Dumbbell Hang Power Cleans – 50#/45#/hand
50 Toes to Rings
50 Kettlebell Swings – 1.5/1.0 pood
25 Cal Erg (bike, row, ski)
25 Dumbbell Hang Power Cleans – 50#/45#/hand
25 Toes to Rings
25 Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Sunday, September 9, 2018

1 round for time of:

100 Toes to bar
100 Medicine ball cleans – 20#/14#
100 Shoulder press – 45#/35#
100 Pull-ups

*Every 2:00 perform 7 Box jumps – 30”/24”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, August 31, 2018

1 round for time of:

50 Push Press – 135#/95#
50 Dumbbell Ground to Overhead – 70#/45#
50 Pistols
50 Chest to Bar Pull-ups
50 Burpees
50 Box Jumps – 24”20”
50 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Monday, August 6, 2018

In partners complete for time:

200 Double Unders
100 Burpees
50 Knees to Elbows
25 D-ball ground to over shoulder – 150#/100#
50 Toes to Rings
100 Box Jumps – 24” for all
200m partner carry
100 Sit-ups
50 Cal Row
25 D-ball ground to over shoulder – 150#/100#
50 Wallballs – 20#/14#
100 Kettlebell Swings – 1.5/1.0 pood
200 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Wednesday, July 18, 2018

5 Rounds for time of:

2 peg board ascent
14 GHD Sit-ups
14 Overhead Squat – 95#/65#
400m Carry – 45#/25# plate

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Thursday, May 17, 2018

WOD:

2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups

TT WOD – Gymnastics:

A1.  Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s

SCALE = off box

Notes:  Goal is to establish position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s

B1.  Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post time to complete WOD to comments. For TT WOD post all results to comments

WOD Leaderboard
Comments: 12

Thursday, May 3, 2018

WOD

A.  Side Shuffle Interval Sprints – 10 reps (touches) X 5 sets, rest 90s between sets.

Notes:  Distance is 10 feet, both hands and both feet must cross over line completely and both hands must touch the floor.

B.  1 Round for time of:
50 Kettlebell Swings – 1.5/1.0 pood
40 Burpees
30 Clean and Jerk – 45#/30#/hand
20 Triple Unders
10 Ring Muscle-ups

Coach’s notes:  Post time per interval in A and time to complete B to comments.

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

 

Comments: 7