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

Archives: Hero

Saturday, June 6, 2020

At Home WOD

“846” – In memory of George Floyd

In Partners complete for time:

141     Milk Jug Lateral Raises (total)

            Run 400m

141     Broad Jumps (total)

            Run 400m

141     Milk Jug Push Press (each)

            Run 400m

141     Squats (each)

            Run 400m

141     Milk Jug Swings (each)

            Run 400m

141     Meter Bear Crawl (each)

___     Run 400m

846

WOD:

Complete for time:

141     Bent Over Dumbbell Row 

            Run 400m

141     Broad Jumps

            Run 400m

141     Dumbbell Push Press

            Run 400m

141     Squats

            Run 400m

141     Dumbbell Swings

            Run 400m

141     Meter Bear Crawl

___     Run 400m

846

Coach’s notes:

Post time to complete to comments. For individual WOD, use 25#/15# dumbbells.

WOD Leaderboard
Comments: 1

Monday, May 25, 2020

At Home WOD and WOD:

“Murph” – Complete 1 round for time of:

Run 1 Mile
100 Pull-ups (Milk Jug/Dumbbell Rows)
200 Push-ups
300 Squats
Run 1 Mile

*If you’ve got a 20# vest or body armor, wear it. 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Monday, April 27, 2020

At Home WOD and WOD:

Hero WOD “Heidi”

AMRAP in 23 minutes

  • 23 Air Squats
  • 23 Push-Ups
  • 23 Kettlebell Swings (24/16 kg)
  • 23 Jumping Lunges
  • 23 Sit-Ups
  • 23 Box Jumps (24/20 in)

Coach’s notes:

Post reps completed to comments.

WOD Leaderboard
Comments: 15

Monday, February 10, 2020

"DT"

5 Rounds for time of:

12 Deadlift  – 155#/105#
9 Hang Power Clean  
Push Jerk  

Compare to June 26, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 26

Monday, November 11, 2019

The Seven

7 Rounds for Time of:

7 Handstand Push Ups
7 Thrusters – #135/95
7 Knees to Elbows
7 Deadlifts – #245/165
7 Burpees
7 Kettlebell Swings – 2/1.5 pood
7 Pull Ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Monday, December 31, 2018

“Jordan”

For time:

100 Kettlebell Swings – 1.5/1.0 pood
100 Sit-ups
100 Air Squats
100 Push-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Sunday, November 11, 2018

“Wittman”

Hero WOD:

7 rounds for time of:
15 Kettlebell Swings – 1.5/1.0 pood
15 Power Cleans – 95#/65#
15 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, July 4, 2017

A.  Hero Wod “Tyler”

5 Rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High Pull – 95#/65#

B1.  Med Ball Toss to Wall (10-15 reps/side) alternating with L-Sit hold (as long as possible) X 3 sets.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Friday, November 11, 2016

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Wednesday, August 24, 2016

“Murph”

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Compare to July 03, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 24