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Archives: EMOM

Tuesday, November 23, 2021

A.  Every Minute on the Minute (EMOM) for 10 minutes perform:

3 Strict Weighted Pullups

B.  As Many Reps As Possible (AMRAP) in 7 minutes of:

7 Box Jumps – 30”/24#
7 Chest to Bar Pull-ups

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard
Comments: 5

Wednesday, November 17, 2021

A.  Every Minute on the Minute for 10 minutes perform:

Minute 1 = 3 Hang Power Cleans
Minute 2 = 3 Strict (weighted) Pull-ups

B.  21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Pull-ups
Hang Power Cleans – 95#/65#

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 6

Sunday, October 17, 2021

A.  Complete for time:

60 Toes to Bar
*Complete 10 burpees at the start of each minute, starting with 0:00.

 B.  Spend time remaining working on free standing inverts.

Coach’s notes:

Post time to complete and set breakdown for A and notes for B to comments.

WOD Leaderboard
Comments: 1

Thursday, November 12, 2020

Complete 1 Clean and Jerk Every 15s for 3 minutes.  If you complete all lifts, increase weight and

Complete 1 Clean and Jerk Every 15s for a second 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 20s for 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 20s for a second 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 30s for 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 30s for a second 3 minutes. 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 11

Monday, November 2, 2020

Every Minute on the Minute (EMOM) for 18 minutes total complete:

2 Snatch – 135#/95#

*Every 3 minutes add 10#

Coach’s notes:

Post loads, reps and rounds complete to comments.

WOD Leaderboard
Comments: 15

Wednesday, September 9, 2020

Alternate Every Minute on the Minute (EMOM) for 20 minutes of:

7 Power Snatch – 135#/95#
Row 15/12 Cal

Compare to August 23, 2017

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 12

Thursday, July 16, 2020

Every 2:00 for 6 rounds complete:

2 Rope Climbs
Run 200m

Then, NO REST

Every 2:00 for 6 rounds complete:

Run 200m
10 Double Dumbbell Swings – 30#/20#/hand

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, July 6, 2020

Every 2:00 for 10 rounds complete:

6 Strict Chest to Bar Pull-ups
66 Double Unders

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 9

Saturday, May 30, 2020

At Home WOD – “Fit Amy”

Complete for time:

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Alternating Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

 

WOD

For time complete:

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

Squats
Kettlebell Swings – 1.5/1.0 pood
Sit-ups
Switch Lunges
Bear Crawl (in meters)
*Every 2:00 perform 10 Burpee

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, February 13, 2020

WOD

Alternating Every Minute on the Minute 8 minutes (4 rounds) complete:

1:00 AMRAP Row (cals)
1:00 AMRAP HSPU’s


1:00 REST, then…..

Alternating Every 30s for 5 minutes (5 rounds) complete:

30s AMRAP Ring Row
30s AMRAP Push-ups

1:00 REST, then…..

Alternating Every 40s for 8 minutes (6 rounds) complete:


40s AMRAP Side Shuffle – 20 ft.
40s AMRAP Hands on Box Jump Over – 24”/20”

 

TT WOD – Gymnastics

 

A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s

Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.

 

A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s

Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.

A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s

B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s

B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s

Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.

Coach’s notes:

Post reps for all sets and totals for couplets in WOD and all results for Gymnastics TT to comments.

WOD Leaderboard
Comments: 13