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

Archives: Descending

Tuesday, June 23, 2020

27, 21, 15, 9, 3 rep rounds for time of:

Shoulder Press – 95#/65#
Box Jumps – 24”/20”
Hang Power Snatch – 95#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Wednesday, April 29, 2020

At Home WOD:

A1.  Split Squat Jump – 8-12 reps/side X 5 sets, rest 60-90s

A2.  Double Milk Jug Sliding Side Lunge to Squat – 8-12 reps/side X 5 sets, rest 60-90s

A3.  Alternating Elbow to Knee Crunch – 8-12 reps/side X 5 sets, rest 60-90s

A4.  GHD Raise – 6-8 reps X 5 sets, rest 60-90s

WOD:

27, 21, 12, 9, 6, 3 reps for time of:

Wallballs – 20#/14#
Knees to Elbows

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, April 13, 2020

Support Your Local Box Fundraiser Workout # 2

For time complete:

100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees

Time cap:  15 Minutes

WOD

Sumo Deadlift – 3, 3, 3, 3, 3, 3, 3

Compare to Friday, November 29, 2020

Coach’s notes:

Post time to complete CrossFit’s Support Your Local Box Fundraiser workout # 2 and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 16

Friday, March 27, 2020

At Home WOD:

6 rounds for time under tension of:

Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls

*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round.  Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete.  Rounds 5 & 6, work for :30s resting only :30s after each round.

WOD:

50, 40, 30, 20, 10 reps rounds for time of:

Assault Bike – (Cals)
Pull-ups

 

Coach’s notes:

For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.

WOD Leaderboard
Comments: 6

Sunday, January 12, 2020

100 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk – 50#/35#/hand
80 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
60 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
40 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
20 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
10 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk


With any time remaing work on reverse skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Tuesday, August 6, 2019

WOD:

As Many Rounds As Possible in 21 minutes of:

6 Muscle-ups
60 Double Unders
5 Muscle-ups
50 Double Unders
4 Muscle-ups
40 Double Unders
3 Muscle-ups
30 Double Unders
2 Muscle-ups
20 Double Unders
1 Muscle-up
10 Double Unders

TT WOD – Off Season Fun:

A1.  Tire Flips – Max. reps in 45s X 5 sets, rest approx. 120s

A2.  Overhead Dumbbell Hold – Max. weight for 60-75s X 5 sets, rest approx. 120

A3.  Medicine Ball Toss – Max. distance (1-3 attempts) X 5 sets, rest approx. 120s

Notes:  Toss backwards overhead.

A4.  Sled Push – 100 ft. X 5 sets, rest approx. 120s

Coach’s notes:

Post rounds and reps complete for WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 10

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

Sunday, May 12, 2019

3 rounds for time of:

8 Strict Pull-ups

8 Squat Snatch – 135#/85#

REST 3:00

3 rounds for time of:

6 Strict Pull-ups

6 Squat Snatch – 165#/105#

REST 3:00

3 rounds for time of:

4 Strict Pull-ups

4 Squat Snatch – 185#/120

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Monday, April 1, 2019

1 round for time of:

33 Cal Erg of Choice
21 Power Snatch – 135#/95#
27 Cal Erg
15 Squat Snatch – 135#/95#
21 Cal Erg
9 Overhead Squat – 135#/95#
15 Cal Erg
6 Hang Squat Snatch – 135#/95#
9 Cal Erg

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Tuesday, February 12, 2019

WOD: 

14-12-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Squat Snatch – 95#/65#
Knees to Elbows

TT WOD – Opens Prep:

15.3 – Complete as many rounds as possible in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

 

Coach’s notes:

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

WOD Leaderboard
Comments: 14