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Archives: Dumbbells

Tuesday, October 16, 2018

WOD:

A.  Muscle Snatch – 5 reps X 6 sets, rest 90-120s

B.  Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s

TT WOD – Strength:

A.  Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Monday, October 15, 2018

Tabata Intervals for reps:

  1. D-ball ground to over alternating shoulder – choose weight.
  2. Dumbbell push press – 45#/30#/hand.
  3. Rope knees to elbows
  4. Row (cals)

Coach’s notes:

Start at any movement. Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, October 9, 2018

WOD:

Overhead Squat – 3, 3, 3, 3, 3, 3

TT WOD – Strength:

A.Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00

B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Compare to January 12, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Sunday, October 7, 2018

4 Rounds for time(s) of:

80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00

Coach’s notes:

Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Saturday, October 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups

TT WOD – Strength:

A.  Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 2 reps @30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, October 2, 2018

WOD:

A1.  Turkish Get-up – 7 reps/side X 4 sets, rest 90s

A2.  Back Extension – 10-12 reps @ 30X2 X 4 sets, rest 90s

B1.  V Sit-ups – 12-20 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Wall Toss – 12-15 reps/side X 3 sets, rest 60s

TT WOD – Strength:

A.  Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00

B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Friday, September 28, 2018

In partners complete:

75 Cal Erg (one person working at a time, erg of your choice)
50 Synchro Knees to Elbows
75 Synchro Squats
50 Dumbbell Over Box – 24”/20” @ 50#/35#/hand (one person working at a time)
75 Synchro Sit-ups
50 Synchro Knees to Elbows
75 Cal Erg

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Thursday, September 27, 2018

WOD:

Tabata intervals for time and reps of:

  1. Dumbbell farmer’s carry – 50#/35#/hand
  2. Box Jumps – 24”/20”
  3. Dumbbell push press – 50#/35#/hand
  4. Dumbbell front rack support (hold) – 50#/35#/hand

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 4-6 reps @ 31X1 X 5 sets, rest 2-3:00

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

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

 

 

 

Coach’s notes:

Post reps and time for carry and hold for all sets to comments.

WOD Leaderboard
Comments: 5