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Lifting Ourselves and One Another

Archives: Flexibility

Tuesday, February 11, 2020

WOD

Row 500m

Rest as needed.

Row 1000m

In-between and/or after rows practice SLIPS.

 

TT WOD – Gymnastics

A1.  Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s

A2.  Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s

A3.  Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss

Note:  Use banded seat assistance or “toe nail” leg support

B1.  Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s

Note:  Ensure to keep hollow body position.  To progress add shoulder touches.

B2.  Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s

B3.  Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s

Note:  Turn thumbs back at top.

Coach’s notes:

For rowing, complete in any order and post time for both rows to comments. In TT gymnastics post all results to comments.

WOD Leaderboard
Comments: 20

Sunday, December 15, 2019

Hang Squat Clean/Push Jerk – 2/2, 2/2, 2/1, 2/1, 1/1, 1/1, 1/1, 1/1, 1/1

 

Between sets practice scales and inverts.

Coach’s notes:

Post loads for all sets and notes for practice to comments.

WOD Leaderboard
Comments: 3

Wednesday, October 23, 2019

A.  3 rounds for reps of:

1:00 Rope Climbs
1:00 Side Shuffle – 20ft.
1:00 Ring Dips
1:00 Medicine Ball Cleans – 20#/14#
1:00 REST

B.  With any time remaining work on your scales.

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Sunday, September 29, 2019

A1.  Single Leg Dumbbell Split Squat – 8-12 reps/leg @ 3030 X 5 sets, rest 90-120s

A2.  Back (hip) Extension – 12-15 reps @ 3030 X 5 sets, rest 90-120s

Between sets practice front and back scales.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Friday, August 23, 2019

A.  Tabata Intervals for reps of:

  1. Sumo Deadlift High Pull – 75#/45#
  2. V-ups
  3. Shoulder Press – 75#/45#
  4. Box Jumps – 24”/20”

B. With any time remaining practice front and back scales, inverted burpees and/or planks.

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Monday, July 22, 2019

A.  Run 1 mile.

B.  Spend 10-15 minutes working on scales and/or planks.

C.  Run 1 mile.

Coach’s notes:

Post time for each mile and total time, plus notes for core work to comments.

WOD Leaderboard
Comments: 6