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

Archives: Couplet

Monday, July 8, 2019

2, 4, 6, 8, 10 rep rounds for time of:

Strict pull-ups
Squat Snatch – 135#/95#
REST 2:00

3, 6, 9, 12, 15 rep rounds for time of:

Dumbbell Push Press – 50#/35#/hand
Dumbbell Box Step Overs – 50#/35#
REST 2:00

AMRAP Burpees in 2:00

NO REST

AMRAP ROW (Cals) in 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, July 6, 2019

TT WOD – Partner:

In partners complete:

50 Synchronized Dumbbell Devil’s Press – 40#/25#/hand
50 Synchronized Knees to Elbows
50 Synchronized Wallballs – 20#/14#
50 Synchronized Deadlift – 135#/95#
50 Synchronized Burpees
50 Synchronized Side Shuffle – 20 ft.
50 Synchronized Ring Rows

WOD:

1 round for time of:

50 Sit-ups
50 Double Unders
40 Sit-ups
75 Double Unders
30 Sit-ups
100 Double Unders
20 Sit-ups
125 Double Unders
10 Sit-ups
150 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Wednesday, July 3, 2019

Regionals Workout 14.7 – For time complete:

64 pull-ups
8 Overhead Squats – 205#/135#

Coach’s notes:

Post time to complete to comments. For Regionals in 2014, this overhead squat was taken from the floor and the time cap was 6:00.

WOD Leaderboard
Comments: 5

Saturday, June 29, 2019

TT WOD – Partner:

Run 1 mile each, then


Row 1000m (first one back can start), then dividing work as you see fit complete 3 rounds of:

50 Box Step-Up and Overs – 50#/35# dumbbells
50 Burpees over Bar
50 Ground to Overhead – 95# for all

Finishing with a 1 mile run each.

WOD:

For time complete:

Accumulate 2:00 L-sit, then

21, 15, 9 rep rounds of:

Dumbbell Overhead Squats – 45#/30#/hand
Chest to Bar Pull-ups
Finishing with 2:00 L-sit

Coach’s notes:

Post time to complete WOD’s and any notes to comments.

WOD Leaderboard
Comments: 2

Wednesday, June 26, 2019

A.  Complete all 3 couplets for time:

21 Power Cleans – 135#/95#
42 Cal Row
REST 2:00

15 Power Cleans – 185#/115#
30 Cal Row
REST 2:00

9 Power Cleans – 225#/135#
18 Cal Row

B.  Practice gymnastics with anytime remaining.

Coach’s notes:

Post time for each couplet and total working time to comments and any notes for gymnastics practice to comments.

WOD Leaderboard
Comments: 13

Saturday, June 22, 2019

TT WOD – Partner:

For time complete:

100 Ring Rows, while partner holds plank, then
75 Deadlift@ 155# for all, while partner hangs from bar, then
50 Toes to Bar, while partner holds hips extension, then
75 Cal Row, while partner holds wall sit, then
100 Shoulder Press @ 45#/35#, while partner holds front rack.

WOD:

15, 12, 9, 6, 3 rep rounds for time of:

Bar Muscle-ups
Overhead Squat – 115#/75#

Coach’s notes:

Post time to complete either and/or both WOD’s to comments.

WOD Leaderboard
Comments: 2

Saturday, May 25, 2019

TT WOD – Partner:

Alternating with your partner complete 10 rounds of (5 rounds each):

10 Medicine Ball Cleans – 20#/14#
12 Deadlift – 135#/95#
Partner 1 performs cleans while partner 2 performs deadlift, then switch.

Then alternating with your partner complete 10 rounds of (5 rounds each) of:

10 Box Jumps – 24”/20”
10 Knees to Elbows

Then complete 2000m row.

WOD:

Overhead Squat – 4, 4, 4, 4, 4, 4

Coach’s notes:

Post time to complete Partner WOD and loads for all sets of overhead squat to comments.

WOD Leaderboard
Comments: 2

Friday, May 25, 2019

For time complete:

13 Muscle-ups
9 Power Snatch – 115#/75#
9 Muscle-ups
15 Power Snatch
5 Muscle-ups
21 Power Snatch

Spend any time remaining working on shoulder mobility.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

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