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Archives: Intervals

Thursday, July 18, 2019

WOD:

Perform 30s work/30s rest for each movement and complete 5 rounds for reps of:

Left Arm Dumbbell Walking Lunge – 50#/35#
Ring Dips
Right Arm Dumbbell Walking Lunge – 50#/35#
Strict Pull-ups
V Sit-ups

Compare to Thursday, May 10, 2018

TT WOD – Off Season Fun:

A1.  Barbell Bicep Curls (21’s) – 7/7/7 X 4 sets, rest approx. 60s

Notes:  21’s are done as 7 reps, partial range from bottom up to half, 7 reps, partial range from top down to half, then 7 reps full range.

A2.  Single Arm Ring Row – 8-10 reps/arm X 4 sets, rest approx. 60s

Notes:  Keep core engaged and resist any twisting of the upper body.

B1.  Lying Barbell Tricep Extension – 8-12 reps @ 3010 X 4 sets, rest approx. 60s

B2.  Standing Banded Tricep Extensions – AMRAP in 30s @ 1010 X 4 sets, rest approx. 60s

C.  Alternating Dumbbell Front Raise – 12-15 reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Tuesday, July 16, 2019

WOD:

5 rounds for load(s) and time(s) of:

5 Inverted Burpees
10 Toes to Bar
20 Single Arm Dumbbell Overhead Squats (10/arm)
50 Double Unders

REST 2:30

TT WOD Off Season Fun:

A1.  D-ball Hold – As Many Seconds As Possible X 5 sets, rest approx.. 90s

Notes:  Choose the load that keeps the time under 3 mins, and keep your core tight.

A2.  Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx.. 90s

A3.  Dumbbell Overhead Hold – 60s X 5 sets, rest approx.. 90s

A4.  Sled Pull – 50 ft. X 5 sets, rest 2:00-3:00

Coach’s notes:

Post load and time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Sunday, July 14, 2019

3 rounds for reps of:

1:00 Reverse Plank
1:00 Row (cals)
1:00 Barbell Strict Press – 95#/65#
1:00 REST, then

1:00 Deadlift – 185#/115#
1:00 Side Shuffle – 20ft.
1:00 Strict Knees to Elbows
1:00 REST

 

Coach’s notes:

Post time in plank and reps for all other movements per round and all totals to comments.

WOD Leaderboard
No Comments

Friday, July 12, 2019

Complete 5 rounds for loads, height and time(s) of:

20 Vertical Jumps 
15 GHD Sit-ups 
5 Power Snatch 
1 Peg Board Accent
REST 2:30

Coach’s notes:

Post height jumped, weight of snatch and time to complete each round plus total workout time to comments.

WOD Leaderboard
Comments: 2

Wednesday, July 10, 2019

Working every odd minute complete:

10 Ring Muscle-ups
20 Clean and Jerk – 135#/95#
30 Toes to Bar
40 Box Jumps – 24”/20”
50 Pull-ups
60 Switch Lunges, then NO REST into
2:00 accumulated L-Sit and
2:00 accumulated Handstand Hold.

Coach’s notes:

Post time to complete WOD to comments.

WOD Leaderboard
Comments: 5

Sunday, June 30, 2019

Tabata Intervals for reps of:

  1. Side Shuffle – 20ft.
  2. Dumbbell (power) Clean and Jerk – 45#/30#
  3. Push-ups with hand release
  4. Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Friday, June 28, 2019

5 Rounds for reps of:

1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Toes to Bar
1:00 Push Press – 115#/75#
1:00 Medicine Ball Clean – 20#/14#
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Friday, June 21, 2019

4 Rounds for time(s) and load(s) of:

50 Double Unders
40 Pistols (20/leg)
30 V-Ups
20 Dumbbell Push Press
10 Strict Pull-ups
REST 3:00

Coach’s notes:

Post time per round, load per round for push press and total working time to comments.

WOD Leaderboard
Comments: 7

Wednesday, June 5, 2019

Working every odd minute complete 3 rounds for time of:

50 Double Unders
30 Wallballs – 20#/14#
10 Strict Pull-ups

NO REST, then immediately complete As Many Round As Possible (AMRAP) in 10 minutes of:

5 Strict Handstand Push-ups
10 Candle Sticks
20 Squats

 

Coach’s notes:

Post results for both sets to comments. Note in the candlestick to reach up vertically with your toes (feet).

WOD Leaderboard
Comments: 7

Sunday, June 2, 2019

7 rounds for time(s) of:

20 Box Jumps – 24”/20”
10 Overhead Squats – 135#/95# (from floor)
5 Bar Muscle-ups

REST 2:00

Comments: 1