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

Archives: Core

Sunday, December 8, 2019

A.  4 minutes complete:

25 Dumbbell Box Step Overs – 24”/20” with single DB @ 50#/35#, then
AMRAP Box Step Overs with time remaining.

NO REST, then

B. Working every odd minute complete:

50 Shoulder to Overhead – single DB @ 50#/35#
50 DB Front Rack Walking Lunges – single DB @ 50#/35#}
50 Pull-ups
50 DB Thrusters – single DB @ 50#/35#

Coach’s notes:

Post reps complete for AMRAP and time to complete B to comments.

WOD Leaderboard
Comments: 4

Saturday, December 7, 2019

TT WOD – Partner:

In partner complete for time:

75 Kettlebell swings (1.5/1.0 pood)while partner holds kettlebell (bottoms up) at top
75 Double unders (each) while partner holds a ring support
75 Box jumps (24”/20”) while partner holds wall sit
75 Cal row while partner holds a front plank
75 Medicine ball cleans (20#/14#) while partner holds med ball overhead 
75 Burpees while partner hangs from the bar

WOD:

A1.  Shuttle Sprints – 1 rep X 5 sets, rest approx. 90s

Note: 10, 20, 30, 40 ft. for sprints

A2.  Inverted Burpee – 7 reps X 5 sets, rest approx. 90s

A3.  Hip Extension – 10 reps @ 3030 X 5 sets, rest approx. 90s

A4.  Double Unders – 25 reverse or 75 single X 5 sets, rest approx. 90s

Coach’s notes:

Post time to complete Partner WOD and results for all WOD sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, December 4, 2019

AMRAP in 20 minutes of:

10 Shuttle Runs – 20 ft. 
15 V-ups
20 Kettlebell Swings – 1.5/1.0 poor
 
Practice inverts with any time remaining.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Monday, December 2, 2019

Complete 3 rounds for reps of:

1:00 Dumbbell Overhead Shuttle Walk – 45#/30#/hand (20ft. shuttle)
1:00 Toes to Rings
1:00 Double Unders
1:00 Static Back Extension (hold)
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Tuesday, November 27, 2019

3 rounds for time of:

10 Power Cleans – 185#/115#
15 Back Extensions
20 Lateral (two foot) Hops over a Dowel – 24”/20” (10 each way)
25 Sit-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Sunday, November 24, 2019

A.  21, 15, 9 rep rounds for time of:

Deadlift -275#/185#
Inverted Burpees

B1.  Pike up – 10 reps X 4 sets, rest 60-90s

B2.  Superman arch up – 10 reps X 4 sets, rest 60-90s

B3.  Hollow hold (10s) + Alligator roll (4 each way) X 4 sets, rest 60-90s

Coach’s notes:

Post time to complete A and notes for all movements in B to comments.

WOD Leaderboard
Comments: 1

Thursday, November 21, 2019

WOD:

A1.  Barbell Front Rack Walking Lunge – 10 steps (5/side) X 5 sets, rest 90-120s

Compare to Thursday, April 11, 2019

A2.  Strict (weighted) Pull-ups – 7 reps X 5 sets, rest 90-120s

Between sets work on your L-holds.

TT WOD: Snatch Work – 

A. Snatch Grip BTN Push Press – 3 reps x 5-6 sets, rest approx. 90s

B. Snatch Grip BTN Push Jerk – 3 resp x 5-6 sets, rest approx. 90-120s

 

 

Coach’s notes:

Post loads for all sets and notes for L-holds to comments.

WOD Leaderboard
Comments: 5

Tuesday, November 19, 2019

 

WOD

A.  300 Double Unders for time.

B1.  Turkish Get-up – 5 reps/arm X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Wall Toss – 10-12 reps/side X 4 sets, rest 60-90s

B3.  Front Plank – 60-90s X 4 sets, rest 60-90s

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch/Snatch Balance – 2/2/2 X 7-8 sets, rest 90-120s

B.  Snatch Grip BTN Press – 4 reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Sunday, November 3, 2019

A1.  Alternating Single Arm Dumbbell Split Jerk – 4 reps/arm X 5 sets, rest 90-120s

A2.  Back Scales – As Many Seconds As Possible per side X 5 sets, rest 90-120s

A3.  V-ups – 10-15 reps X 5 sets, rest 90-120s

A4.  Squat Snatch – 3 reps (touch and go) X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments

WOD Leaderboard
Comments: 2

Wednesday, October 30, 2019

Complete all sets in any order:

  1.  Row 500m, rest = row time, row 500m
  2.  Bar hang – accumulate 3:00 total and record number of sets
  3.  Two foot vertical jump – record best 
  4.  Dumbbell overhead walking hold – 50#/35#/hand for maximum time, one set
  5.  Double unders – maximum reps in one set

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6