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Archives: Dumbbells

Friday, November 30, 2018

Complete As Many Reps As Possible (AMRAP) in 10:00 of:

CrossFit Pyro WOD:

5 Dumbbell Hang Clean and Jerks Right – 50#/35#
5 Dumbbell Overhead Squats Right
5 Dumbbell Hang Clean and Jerks Left
5 Dumbbell Overhead Squats Left
5 Strict Toes to Bar

REST 3:00, then complete As Many Reps As Possible (AMRAP) in 10:00 of:

15 Pull-ups
30 Sit-ups
60 Double Unders

Coach’s notes:

We are joining in on CrossFit Pyros WOD today and they in on ours! Post rounds and reps complete to www.crossfitpyro.com and to our comments.

WOD Leaderboard
Comments: 8

Tuesday, November 27, 2018

Complete 6 rounds for load(s) and time(s) of:

10 Dumbbell Thrusters
15 Cal Row/Bike/Ski
30s L-sit
Rest 2:00

TT WOD – Oly

A.  High Hang Muscle Snatch/Snatch Grip BTN Push Press – 3/3 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 4/4/4 X 5-7 sets, rest 90-120s

C.  Paused (3s) Overhead Squat – 3 reps X 5 sets, rest 90-120s

Coach’s notes:

Post loads and times for each set and total working time to comments.

WOD Leaderboard
Comments: 10

Thursday, November 22, 2018

WOD:

In 12 minutes complete:

1000m row
50 Dumbbell Thrusters – 50#/35#/hand, then
AMRAP Dumbbell Box Step Overs – 50#/35#/hand

TT WOD – Oly:

A.  Tall Squat Clean/Hang Squat Clean – 3/3 X 5-7 sets, rest 90-120s

B.  Clean Deadlift Shrug – 4 reps X 5 sets, rest 120s

C.  Tall Split Jerk (paused catch)– 3-5 reps X 5-7 sets, rest approx. 90s

Coach’s notes:

Post reps complete to comments.

WOD Leaderboard
Comments: 7

Tuesday, November 20, 2018

WOD:

6 Strict Pull-ups/8 Strict Barbell Press/10 Alternating Single Arm Squat Snatch – Complete 5 sets, resting as needed between sets.

TT WOD – Oly:

A.  High Hang Muscle Snatch/Snatch Grip Push Press – 4/4 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 3/3/3 X 5-7 sets, rest 90-120s

C.  Paused (3) Overhead Squat – 4 reps X 5 sets, rest 90-120s

Coach’s notes:

Increase the weight of the pull-up, press and snatch each set and post all sets to comments. There is no rest between each movement, rest only after all three movements are completed in each set.

WOD Leaderboard
Comments: 3

Wednesday, November 14, 2018

Complete As Many Reps As Possible (AMRAP) in 30 minutes of:

10 Seated Dumbbell Press – 5/arm, single dumbbell – 50#/35#
10 Left Arm Single Arm Dumbbell Walking Lunge – 50#/35#
10 Right Arm Single Arm Dumbbell Walking Lunge – 50#/35#
5 Strict Chest to Bar Pull-ups
30s L-sit

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Saturday, November 10, 2018

WOD:

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

Row 1000m
35 Ring Dips
5 Legless Rope Climbs
50 Dumbbell Walking Lunges – 45#/30#/hand
10 Bar Muscle-ups

TT WOD – Strength:

Deadlift – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 6, 2018

WOD:

3 Rounds for reps of:

1:00 Pull-ups
1:00 Medicine Ball Cleans – 20#/14#
1:00 Push Jerks – 50#/35#/hand
1:00 Back Extensions
1:00 Box Jumps – 24”/20#
1:00 REST

TT WOD – Strength:

A.  Work to a heavy front squat in 15 minutes.

B.  Squat Clean – 2, 2, 2, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

Post reps per round per exercise and all totals to comments.

WOD Leaderboard
Comments: 6

Thursday, November 1, 2018

WOD:

Tabata Intervals for reps of:

  1. Row (cals)
  2. Alternating Standing Dumbbell Press – 45#/30#/hand
  3. D-ball Ground to Over Alternating Shoulder – you choose.
  4. Double Unders

TT WOD: Strength:

A.  Barbell Shoulder Press – 2 reps @ 31X1 X 7 sets, rest 2-3:00

B1.  Dip – 6-8 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Tuesday, October 30, 2018

WOD:

3 Rounds for reps and time(s) of:

AMRAP Bench Press  – 135#/95#
AMRAP Strict Pull-ups
NO REST

3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk

NO REST

20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00

TT WOD – Strength:

Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

Post reps for bench and pull-ups, load for DT and time per round, plus all totals.

WOD Leaderboard
Comments: 13

Friday, October 26, 2018

Alternating Every Minute on the Minute complete 5 rounds of:

12 Left Arm Overhead Dumbbell Walking Lunges – 45#/30#
22 Sit-ups
12 Right Arm Overhead Dumbbell Walking Lunges
22 Back Extensions

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 3