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

Archives: Dumbbells

Sunday, April 4, 2021

 

A. Spend 18 minutes working to a challenging 5 rep Sumo deadlift.

B. As Many Rounds As Possible (AMRAP) in 9 minutes of:

4 Burpees Over Box

10 Alternating Double Dumbbell Forward Lunges – 5/leg

NO REST, then

As Many Rounds As Possible (AMRAP) in 9 minutes of:

10 Handstand Shoulder Taps

5 Bar Muscle-ups

 

 

Coach’s notes:

Coach’s notes:  Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Sunday, March 28, 2021

A. Spend 20 minutes working on your back squat in sets of 5.

B. Spend 10 minutes working no your free handstands, hip and shoulder taps, etc. and the next 10 minutes as an AMRAP of:

10 Medicine Ball Cleans
10 Dumbbell Shoulder to Overhead
10 Box Jumps

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, November 9, 2020

A1. Dumbbell Deadlift – 10-12 reps x 5 sets, rest approx. 90s

A2. Reverse Double Unders – 25 reps x 5 sets, rest approx. 90s

A3. Peg Board Ascent – 2-3 reps (unbroken) x 5 sets, rest approx. 90s

A4. Back Extension – 10-15 reps x 5 sets, rest approx.. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, October 31, 2020

In partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

20 Dumbbell Hang Squat Cleans, while you partner holds Dumbbells Overhead – 45#/30#

20 Prone Plank Alternating Dumbbell Rows, while your partner holds front plank

20 Candlesticks, while your partner holds dumbbells at shoulders

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Friday, October 23, 2020

Tabata intervals for reps of:

  1. Two foot vertical jumps – 24”/18”
  2. Dumbbell Deadlift – 55#/35#
  3. Toes to Bar
  4. Free Standing Wallballs – 20#/14#

Coach’s notes:

Free standing wallballs must reach a height 2’ above your reach. Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Sunday, September 27, 2020

Complete for reps:

2:00 Kettlebell Swings – 1.5/1.0 pood
2:00 Med Ball Dumbbell “Bench” Press – 45#/30#
2:00 Ring Row
2:00 Single Dumbbell Box Step Over – 24”/20”
2:00 Hands on Box Jump Overs – 24”/20”
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Med Ball Dumbbell “Bench” Press – 45#/30#
1:00 Ring Row
1:00 Single Dumbbell Box Step Over – 45#/30# @ 24”/20”
1:00 Hands on Box Jump Overs – 24”/20”

Coach’s notes:

Post reps per movement and total reps to comments.

WOD Leaderboard
Comments: 2

Thursday, September 10, 2020

For time complete:


25 Strict Pull-ups
25 Toes to Bar
50 Dumbbell Squat Cleans – 45#/30#/hand
50 Burpees
50 Kettlebell Swings – 1.5/1.0 pood
25 Toes to Bar
25 Pull-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, September 1, 2020

5 rounds for time of:

Run 400m
10 Alternating Dumbbell Ground to Overhead – 50#/35#
40 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Friday, August 28, 2020

A. Complete As Many Rounds As Possible (AMRAP) in 8 minutes of:

10 MedBall Cleans  – 20#/14#
10 Hand Release Push Ups

Rest 2:00

B. Compete As Many Reps As Possible (AMRAP) in 8 minutes of:

10 Dumbbell Deadlift – 45#/30#/hand
10 Dumbbell Hang Power Clean
10 Dumbbell Shoulder to Overhead

 

Coach’s notes:

Complete couplets in either order and post order and reps complete for each to comments.

WOD Leaderboard
Comments: 5

Wednesday, August 5, 2020

Tabata Intervals for reps of:

  1. Toes to Rings
  2. Alternating Dumbbell Ground to Overhead – 50#/35#
  3. Hip and Back Extension
  4. Side Shuffle – 20 ft.

Coach’s notes:

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

WOD Leaderboard
Comments: 7