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Archives: Dumbbell

Tuesday, July 21, 2020

5 rounds for time(s) of:

8 Bar Muscle-ups
20 Single Arm Dumbbell Alternating Forward Lunges (10 reps/leg/arm) –
50#/35#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Sunday, July 12, 2020

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

A2.  Single Arm Dumbbell Clean/Single Arm Dumbbell Split Jerk – 5/5 reps/side X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Sunday, July 5, 2020

As Many rounds as possible in 30 minutes:

5 Hang Dumbbell Clean and Push Jerk/5 Double Dumbbell Swings
10 Dumbbell Burpees (no jump)
15 V-ups
REST 2:00

Coach’s notes:

Choose your own weight for the dumbbell complex and burpee. Post time per round and number of rounds complete.

WOD Leaderboard
Comments: 6

Thursday, May 28, 2020

At Home WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Milk Jug Reverse Flys
18 Split Squat Jumps (9/side)

WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Dumbbell Reverse Flys – 15#/10#
18 Split Squat Jumps (9/side)

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Wednesday, May 13, 2020

At Home WOD

Complete each set for As Many Reps As Possible (AMRAP) in 8 minutes of:

  1. 10 Double Milk Jug Ground to Overhead Swing

5 Burpees

REST 2:00

2. 10 Double Milk Jug Overhead Alternating Lunges (5/leg)

5 Burpees

REST 2:00

3. 10 Single Arm Milk Jug Squats (5/arm)

5 Burpees

WOD

Complete each set for As Many Reps As Possible (AMRAP) in 8 minutes of:

  1. 10 Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#

5 Burpees

REST 2:00

  1. 10 Single Arm Dumbbell Overhead Alternating Lunges (5/leg)

5 Toes to Bar

REST 2:00

2. 10 Single Arm Dumbbell Squats (5/arm)

5 Burpees

Coach’s notes:

Post rounds and reps complete per set and total reps to comments.

WOD Leaderboard
Comments: 7

Monday, April 20, 2020

At Home WOD and WOD

“Support Your Local Box Fundraiser Workout”

For time:

50 Dumbbell Deadlift – 50#/35#/hand
50 Abmat Sit-ups
50 Box Step-ups -24”/20”
50 Single Arm Thrusters – 50#/35#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

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

Wednesday, January 8, 2020

Tabata Intervals for Reps of:

  1. Double Unders
  2. Sumo Deadlift High Pull – 65#/45#
  3. Wallballs – 20#/14#
  4. Dumbbell Bear Crawl – 45#/30#/hand

 

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Thursday, December 26, 2019

WOD:

A. Work to your heaviest in 12 minutes for:

Single Arm Dumbbell Overhead Squat – 5 reps/side.

B. 50, 40, 30, 20, 10 rep rounds for time of:

Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch – 1/1 X 5-7 sets, rest 90-120s

Note:  If you break the set, you must start that set over from the beginning.

B. Hang Squat Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Wednesday, December 18, 2019

A1.  Barbell Front Rack Walking Lunges – 10 reps (5/leg) X 5 sets, rest approx. 120s

Compare to Thursday, November 21, 2019

A2.  Seated Dumbbell Shoulder Press – 5 reps X 5 sets, rest approx. 120s

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 6