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

Archives: Couplet

Wednesday, May 15, 2019

2019 Age Group Qualifier Workout 3:

For time complete 5 rounds of:

4 Muscle-ups
13 Shoulder to Overhead – 135#/95#

Then complete 5 rounds of:

4 Muscle-ups
7 Shoulder to Overhead – 185#/125#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Monday, April 22, 2019

1 round for time of:

15 Ring Muscle-ups
100 Double Unders
9 Ring Muscle-ups
150 Double Unders
3 Ring Muscle-ups
200 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Saturday, April 13, 2019

TT WOD – Partner:

Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:

5 Back Squat (from Floor) – 135#/95#
5 Pull-ups

Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:

2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.

Then with NO REST and working in partners, one person working at a time complete:

2000m row, then
50 Burpees over Rower.

WOD:

6 rounds for time(s) and load(s) of:

Row 400m
10 Bench Press
Rest 2:00

Coach’s notes:

Post rounds and reps complete in partner WOD, plus time to complete to comments. Post time per round, weight per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 5

Friday, April 12, 2019

A.  1 round for time of:

27 Deadlift – 225#/150#
50 Double Unders
21 Deadlift – 225#/150#
50 Double Unders
15 Deadlift – 225#/150#
50 Double Unders
9 Deadlift – 225#/150#
50 Double Unders

B.  Practice skipping with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Monday, April 8, 2019

A.  1 round for time of:

10 Side Shuffle – 20ft.
21 Squat Snatch – 95#/65#
10 Side Shuffle – 20ft.
15 Squat Snatch – 95#/65#
10 Side Shuffle – 20ft.
9 Squat Snatch – 95#/65#
10 Side Shuffle – 20ft.

REST 3:00

B.  1 round for time of:

10 Shuttle Run (forward) – 20 ft.
21 Chest to Bar Pull-ups
10 Shuttle Run (forward) – 20 ft.
15 Chest to Bar Pull-ups
10 Shuttle Run (forward) – 20 ft.
9 Chest to Bar Pull-ups
10 Shuttle Run (forward) – 20 ft.

REST 3:00

10 Box Jump Overs – 24”/20”
21 Barbell Press – 95#/65#
10 Box Jump Overs – 24”/20”
15 Barbell Press – 95#/65#
10 Box Jump Overs – 24”/20”
9 Barbell Press – 95#/65#
10 Box Jump Overs – 24”/20”

Coach’s notes:

Post time to complete each couplet and total working time to comments.

WOD Leaderboard
Comments: 9

Tuesday, March 26, 2019

1 round for time of:

10 Dumbbell Box Step Up Overs – 50#/35#/hand @ 24”/ 20”
13 Ring Muscle-ups
20 Dumbbell Box Step Up Overs – 50#/35#/hand @ 24”/ 20”
9 Ring Muscle-ups
30 Dumbbell Box Step Up Overs – 50#/35#/hand @ 24”/ 20”
5 Ring Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Thursday, March 21, 2019

5 Rounds for reps of:

1:00 Row (Cals)
1:00 AMRAP Barbell Bent Over Row – 95#/65#

NO REST, then

5 Rounds for reps of:

1:00 Forwards/Backwards Shuttle Running (
25 ft.) – Both hands touch floor at each end.

1:00 AMRAP Burpees

Coach’s notes:

Post results for all sets and totals to comments.

WOD Leaderboard
Comments: 3

Tuesday, March 19, 2019

WOD:

A.  90s erg of choice.

B.  120s AMRAP Overhead Squat – 135#/95#

C.  10 Side Shuffles (20 ft.) – fastest on 3 attempts.

D.  Broad Jump – 3 consecutive jumps for distance, longest on 3 attempts.

E.  75 Kettlebell Swings for time – choose your weight.

TT WOD – Opens Prep:

17.1 – For time complete:

10 Dumbbell Snatches – 50#/35#
15 Burpee Box Jump Overs – 24”/20”
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

*Time cap = 20 minutes.

 

Coach’s notes:

Post results for all sets in the WOD and time to complete TT WOD to comments.

WOD Leaderboard
Comments: 8

Wednesday, February 27, 2019

A.  21, 15, 9 rep rounds for time of:

Box Jumps – 24”/20”
Burpees – to 12” above two hand reach

B.  Muscle-up practice with time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Tuesday, February 26, 2019

WOD:

A1.  Single Arm Alternating Dumbbell Push Jerk – 5 reps/side X 5 sets, rest 90-120

A2.  Peg Board Ascent – 2 (unbroken) reps X 5 sets, rest 90-120s

A3.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90-120s

 

TT WOD – Open’s Prep:

14.4 – Complete As Many Rounds and Reps (AMRAP) as possible in 14 minutes of:

60 Cal Row
50 Toes to Bar
40 Wallballs – 20# to 10’/14# to 9’
30 Cleans – 135#/95#
20 Muscle-ups

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 10