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Archives: Complex

Tuesday, April 14, 2020

At Home WOD

A1.  Front Squat/Hip Squat from Toes/Squat Cleans/Split Jerk (non-dominant)/Split Jerk (dominant) – 7 reps/movement X 6 sets, rest approx. 90s

A2.  Alternate Between Front and Back Scales on both Left and Right sides between each set.

WOD

Complete 1 round for time of:
21 STRICT Handstand Push-ups
3 Rope Climbs
15 STRICT Handstand Push-ups
6 Rope Climbs
9 STRICT Handstand Push-ups
9 Rope Climbs

 

Coach’s notes:

Post all notes on movement effectiveness for At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Friday, April 10, 2020

At Home WOD

For time complete as you see fit:

25 Wall Walks
50 Pistols (25/leg)
100 Pike Raises
150 Ball Toss Front Plank
200 Milk Jug Bent Over Rows
250 Switch Lunges (125/leg)

WOD

Work to your heaviest in the following Dumbbell Complex:

10 Deadlift/8 Hang Power Cleans/6 Thrusters/4 Shoulder to Overhead

Coach’s notes:

Post time and rep scheme for At Home WOD and loads for all sets of dumbbell complex in WOD to comments.

WOD Leaderboard
Comments: 5

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

Sunday, March 22, 2020

WOD

  1. 10 rounds for reps of:

20s Pistols, 10s rest

20s Double Unders, 10s rest

  1. Spend 30 minutes on SLIPS

At Home WOD

A1.  (3 Position Snatch Balance X 5 in each position/5 Controlled Overhead Squats/15 Controlled Sotts Press) X 7 sets, rest 120s

A2.  Practice Front and Back Scales between sets.

Weight for Snatch complex is dowel (broomstick).  The goal today is not load (obviously), but speed and execution of movement, and positioning.  If your doing the WOD (it’s actually an At Home WOD as well, assuming you have a skipping rope) post reps per movement per round and all totals to comments.  

Coach’s notes:

For the At Home WOD, post comments on speed and positioning and notes and times for scales to comments

WOD Leaderboard
Comments: 9

Thursday, March 12, 2020

WOD:

Work to your heaviest in the following complex:

Muscle Snatch/Power Snatch/Snatch Balance – 2/2/2 X 6-8 working sets, rest as needed between.

TT WOD – Gymnastics:

Again, as we wrap up this phase of TT, use the class to work on your new found skills.  Specifically today, practise free standing handstands, handstand walks and handstand push-ups (strict and kipping).  Remember to give adequate rest between sets (at least 2 mins) and maintain your best technique.  Have fun!

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Monday, January 27, 2020

  1. Hang Squat Snatch/Snatch Balance/Overhead Squat – 2/2/2 X 7 sets, rest as needed btw.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 16

Thursday, January 9, 2020

WOD:

Work to your heaviest in the following complex:

Power Snatch/Hang Power Snatch/Overhead Squat X 3

TT WOD: Gymnastics

A1.  L-sit holds – 5s hold X 3-4/set X 4 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 4 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

 

B1.  Headstand pike raises – 8-10 reps @ 5050 X 3 sets, rest 60-90s

 

B2.  Ring Invert – 6-8 reps @ controlled tempo X 3 sets, rest 60-90s

 

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Friday, August 30, 2019

Work to your heaviest in the following complex:

1 Squat Snatch/2 Hang Squat Snatch/3 Overhead Squat

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, August 8, 2019

WOD:

Complete the following Single Arm Kettlebell Complex for load(s):

1 KB Deadlift/2 KB Row/3 KB Clean/4 KB Thruster – 5 reps/arm (alternating) X 6 sets, rest approx. 2:00 btw. sets

* Practice scales and ring inverts between sets.

TT WOD – Off Season Fun:

A1.  Weighted Pull-up 6 reps X 4 sets, rest approx. 120s

A2.  Standing Barbell Bicep Curl – 5-7 reps @ 60X0 X 4 sets, rest approx. 120s

B1.  Ring Push-ups – 12-15 reps @ 4010 X 4 sets, rest 60-90s

B2.  Standing Overhead Banded Tricep Extension – 45s X 4 sets, rest 60-90s

C.  Standing Banded Delt Fly (pull apart) – 45s X 4 sets @ 1010, rest approx. 60s

 

Coach’s notes:

Post most impressive results to appease the Kettlebell King (aka Coach Josh) and forever remain in his favor. ;P

WOD Leaderboard
Comments: 10

Sunday, July 29, 2019

A.  Work to a moderate load in the following complex in 12 minutes:

Power Snatch/Hang Power Snatch/Hang Squat Snatch

B.  21, 15, 9 rep rounds for time of:

Overhead Squat – 135#/95#
Box Jumps – 24”/20”

 

Coach’s notes:

Post loads for complex and time to complete couplet to comments.

WOD Leaderboard
Comments: 1