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Lifting Ourselves and One Another

Archives: Dumbbells

Friday, June 7, 2019

3 Rounds for reps of:

1:00 Alternating (leg) Dumbbell Box Step Overs  – Single 50#/35# @ 24”/20”
1:00 V-ups
1:00 Burpee Shuttle Runs – 20 ft.
1:00 Banded Good Mornings
1:00 Single Leg Lateral Hops – 30s each leg
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Thursday, June 6, 2019

WOD:

A1.  Rope Climb – 3 reps X 5 sets, rest approx. 90s

A2.  Turkish Get-up – 6 reps/arm X 5 sets, rest approx. 90s

Compare to Friday, August 3, 2018

A3.  Power Clean – 4 reps (touch and go) X 5 sets, rest approx.. 90s

TT WOD – Accessory:

A1.  Strict Eccentric (pull-up) Press Away Lower – 7-9 reps @ 40X1 X 5 sets, rest 90-120s

A2.  Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s

B1.  Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s

B2.  Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s

B3.  Bottoms Up Kettelbell Overhead Hold – 60s X 4 sets, rest 60s

Note:  If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, June 1, 2019

TT WOD – Partner”

For time in partners complete:

3:00 Cumulative Handstand Hold (1:30 each)

*For each time you or your partner comes off the wall both partners perform 5 Devil’s press @ 50#/35#.  Accumulate the penalties and perform after the handstand hold.

NO REST

3:00 Deadlift hold (3:00 each) at 225#/155#

*For each break in either partners in the hold both will perform 5 synchronized burpees.

NO REST

Perform 40 Dumbbell Front Squats each at 50#/35#/hand

*For each break in either partners’ squats both partners must perform 1 rope climb.

NO REST

Perform 40 Dumbbell Shoulder to Overhead each at 50#/35#/hand

* For each break in either partners shoulder to overhead both partners must perform 10 switch lunges

WOD:

10 rounds for distance of:

30s work/90s rest – choose your erg.

Coach’s notes:

Post time to complete partner WOD and distance for each round in WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, May 23, 2019

WOD:

A1.  Single Arm  Alternating Dumbbell Press – 8-10 reps/arm X 4 sets, rest 60-90s

A2.  Power Clean – 5 reps (touch and go) X 4 sets, rest 60-90s

B1.  Medium Grip Behind the Neck Barbell Press – 8-10 reps X 4 sets, rest 60-90s

B2.  Legless Rope Climb – 2 reps X 4 sets, rest 60-90s

TT WOD – Accessory:

A1.  Strict Eccentric (Pull-up) Press Away Lower – 6-8 reps @ 40X1 X 5 sets, rest 90-120s

A2.  Seated Dumbbell External Rotation and Press – 8-10 reps (control) X 5 sets, rest 60s

B1.  Banded Lateral rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s

B2.  Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s

B3.  Bottoms up Kettlebell Overhead Hold – 60s X 4 sets, rest 60s

Notes:  If you complete 60s hold, then move from shoulder to overhead and back slowly at 5050 for the 60s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Tuesday, May 14, 2019

WOD:

A1.  Seated Dumbbell Single Arm Alternating Shoulder Press – 8 reps/arm X 4 sets, rest 60-90s

A2.  GHD Sit-ups – 15-25 reps X 4 sets, rest 60-90s

A3.  Row – As Many Cals As Possible in 45s X 4 sets, rest 2 mins

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60s-90s

A2.  Strict Toes to Bar – 6-8 reps X 4 sets, rest 60-90s

B1.  Medicine Ball Hamstring Curl – 8-10 reps @ 30X1 X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Throw – 8-10 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, May 9, 2019

WOD:

Complete for time:

5 mins of AMRAP Row (Cals)
4 min AMRAP of Dumbbell Clean and Jerk – 50#/35#/hand
3 min AMRAP Ring Rows
2 min AMRAP Switch Lunges
1 min AMRAP Push-ups

Work on muscle-up technique with any time remaining.

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-10 reps/arm @ 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-10 reps/arm @ 3011 X 4 sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-Rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Friday, May 3, 2019

Working every odd minute complete 5 rounds for time of:

3 Rope Climbs

20 Dumbbell Hang Squat Cleans – 50#/35#/hand

50 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Thursday, April 25, 2019

WOD:

Alternating Every Three Minutes on the Minute (EMOM) for 24 minutes complete

15 Kettlebell Swings – 1.5/1.0 pood
15 Knees to Elbows
15 Box Jumps – 24”/20”

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-12 reps/arm @ 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-12 reps/arm @ 3011 X 4 sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-Rotation Press – 8-10 reps/side @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

Post results for EMOM WOD and TT WOD to comments.

WOD Leaderboard
Comments: 4

Wednesday, April 10, 2019

Complete As Many Rounds As Possible (AMRAP) in 25 minutes of:

2 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead – 50#/35#
15 Push-ups
4 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
6 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups

Etc., increasing by 2 Toes to Bar each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13

Thursday, April 4, 2019

WOD:

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

50 ft. Handstand Walk
12 Dumbbell Devil’s Press
7 Ring Muscle-ups
Rest 3:00

TT WOD – Accessory:

A.  Bottoms up KB Press – 6-8 reps @ 3030 X 4 sets, rest 60-90s

B1.  Farmers carry (dumbbells/KB’s) – 60s X 4 sets, rest 60s

Notes:  No hook grip and hands must be in center of dumbbell drip (i.e. no touching wrist to dumbbell head)

B2.  Overhead Barbell Hold – 60s X 4 sets, rest 60s

C.  Plank complex – 30s at front/left/right X 3 sets, rest 30-60s

Notes:  Progression to rings

 

Coach’s notes:

Post time and load per round and total working time to comments for WOD. Post all results for TT WOD to comments.

WOD Leaderboard
Comments: 4