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Archives: Intervals

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

Friday, March 27, 2020

At Home WOD:

6 rounds for time under tension of:

Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls

*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round.  Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete.  Rounds 5 & 6, work for :30s resting only :30s after each round.

WOD:

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

Assault Bike – (Cals)
Pull-ups

 

Coach’s notes:

For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.

WOD Leaderboard
Comments: 6

Wednesday, March 25, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A2.  Front Squat with Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A3.  Hip Muscle Clean – 15-20 reps X 3 sets, rest approx. 20s

A4.  Shoulder Press – 15-20 reps X 3 sets, rest approx. 20s

A5.  Overhead – 15-20 reps X 3 sets, rest approx. 20s

B1.  Hip Muscle Clean into Squat – 10-15 reps X 5 sets, rest 30-60s

B2.  Press From Bottom of Squat – 10-15 reps X 5 sets, rest 30-60s

B3.  Hip Squat Clean from Toes – 10-15 reps X 5 sets, rest 30-60s

WOD:

Complete 5, 2 minute rounds of:

20 Dumbbell Box Step-ups – 50#/35#/hand @ 20”/16”
Max Reps Dumbbell Push Press – 50#/35#

REST 2:00

For the At Home WOD ALL movements are done with the dowel.  NO empty bars.  I know, it gives you feedback, right?  NO, it just makes the positions easier to get into because the load of the bar assists.  Use only a dowel and make your body work to get into the positions.  The “regular” WOD is www.crossfit.com from yesterday, the 24th

Coach’s notes:

Post all comments regarding the Oly work to comments for the At Home WOD and reps complete per round, per movement and all totals for WOD to comments.

WOD Leaderboard
Comments: 4

Tuesday, March 24, 2020

 

At Home WOD:

Complete as you see fit for time:

25 Wall Walks
50 Door Towel Pull-ups
75 Burpee Over Bar (dowel)
100 Switch Lunges
150 Double Milk Jug Ground to Overhead

WOD:

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds – 215#/135#
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of power cleans, rest 10 seconds – 125#/85#
20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds – 75#/55#
20 seconds of sit-ups, rest 10 seconds

Coach’s notes:

Post order, scheme and time to complete At Home WOD to comments. Post reps per movement, per set and all totals for WOD to comments.

WOD Leaderboard
Comments: 10

Friday, March 20, 2020

WOD:

 3 rounds for reps of:

1:00 Wallballs – 20#/14#
1:00 Double Unders
1:00 Strict Pull-ups
1:00 Dumbbell Walking Lunges – 50#/35#/hand

1:00 REST

At Home WOD:

A1.  Superman’s – 8-12 reps with 5s pause X 5 sets, rest 45-60s

A2.  Tuck Jumps – 10-15 reps X 5 sets, rest 45-60s

A3.  Side Bridge with Reach and Rotation – 8-12/side X 5 sets, rest 45-60s

 

A4.  Unassited Milk Jug Get-up – 10-15 reps/side X 5 sets, rest 45-60s

Coach’s notes:

Post reps per movement, per round and all totals to comments for WOD. For At Home WOD, post videos (preferably) and comments (everywhere) regarding all sets to website and Foster Community FB.

WOD Leaderboard
Comments: 6

Tuesday, March 17, 2020

WOD

5 Rounds for time(s) and loads(s) of:

5 Bar Pull-Overs
75 Double Unders
5 Thrusters
REST 2:00

TT WOD – Strength

A. Deadlift – 5 reps X 5 sets, rest 120+

Note:  Pause each rep on the floor.

B1.  Single Leg Hip Bridges – 8-12 reps/leg @10X2 X 3 sets, rest 60-90s

Notes:  Maintain the same wright across all 5 sets of DL. Increase the height of the working foot (put on plates) to increase challenge.  Also, do NOT rest butt on ground at bottom (i.e. your are under continuous tension for the entire set.)

B2.  Hip Extension – 10-15 reps @ 3032 X 3 sets, rest 60-90s

 

At Home WOD

A1.  Left Side Plank Raises – 20-30s X 3 sets, rest 30s

A2.  Front Plank Hold – 60s X 3 sets, rest 30s

A3.  Right Side Plank Raises – 20-30s X 3 sets, rest 30s

A4.  V-sit Twist – 20-30s X 3 sets, rest 30s

Notes:  Touch both hands from side to side while holding a V-sit.

Coach’s notes:

Post time and load per round and total working time to comments. Post all results for TT Strength and for At Home WOD.

WOD Leaderboard
Comments: 15

Friday, March 13, 2020

On a 15 minute running clock for reps perform:

5 rounds of:

20s Push-ups, 10s rest
20s Knees to Elbows, 10s rest

Then 5 rounds of:

20s GHD Sit-ups, 10s rest
20s Deadlift, 10s rest – 225#/155#

Then 5 rounds of:

20s Broad Jump (for distance), 10s rest
20s Handstand Walk (for distance), 10s rest

Coach’s notes:

Post reps per movement per round and all totals to comments. Perform couplets in any order.

WOD Leaderboard
Comments: 5

Monday, February 24, 2020

Alternating Tabata intervals for reps of:

Deadlift -225#/155# (20s work/10s rest X 10 sets)
Double Unders

Spend 20 minutes in SLIPS at end. 

Coach’s notes:

Post reps per movement, per round and all total for this one. Don’t miss the 10 rounds.

WOD Leaderboard
Comments: 9

Sunday, February 23, 2020

Tabata Intervals for reps of:

  1.  Ring Support
  2.  Box Jumps – 24”/20”
  3.  Ring Rows
  4.  Dumbbell Bear Crawl – 50#/35#

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Monday, February 17, 2020

3 rounds for reps of:

1:00 Dumbbell Hang Squat Clean – 50#/35#/hand
1:00 Burpee Shuttle Runs – 20 ft.
1:00 Dumbbell Carry/Walk – 20 ft. with 50#/35#/hand (hands at side)
1:00 Dumbbell Bear Crawl – 50#/35#
2:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9