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Archives: Intervals

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

Friday, February 7, 2020

Tabata Intervals for reps of:

  1. Box Jump Overs (using hands on box) – 24”20”
  2. Dumbbell Ground to Overhead – 50#/35#/hand
  3. Toes to Rings
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

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

WOD Leaderboard
Comments: 10

Thursday, February 6, 2020

WOD:

5 Rounds for time(s) of:

30s L-sit
15 Back and Hip Extensions (controlled tempo)
60s Handstand Hold
15 Overhead Squats – 95#/65#
REST 90s

TT WOD – Gymnastics:

A1.  L-sit holds – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  Knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all gymnastics to comments.

WOD Leaderboard
Comments: 9

Wednesday, January 29, 2020

3 rounds for reps of:

1:00 Alternating Single Dumbbell Dumbbell Bear Crawl – 50#/35#
1:00 Sumo Deadlift High Pull – 75#/45#
1:00 Left Arm Dumbbell Push Jerk – 50#/35#
1:00 Toes to Bar
1:00 Right Arm Dumbbell Push Jerk – 50#/35#
1:00 Reverse Unders
2:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Thursday, January 23, 2020

WOD:

5 rounds for time(s) of:

5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s

With any time remaining work on your reverse skipping.  

TT WOD – Gymnastics-

A1.  L-sit holds – 5s hold X 3-4/set X  3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 13

Saturday, January 11, 2020

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

“DT”

12 Deadlift
9 Hang Power Clean
6 Push Jerk

*While your partner rows As Many Calories As Possible.  Switch as you see fit.

Then, without rest complete:

10 Pull-ups (share as you see fit )
27 Synchronized Thrusters – 65#/45#
20 Pull-ups
21 Synchronized Thrusters
30 Pull-ups
15 Synchronized Thrusters
40 Pull-ups
9 Synchronized Thrusters
50 Pull-ups

WOD:

10 rounds for time(s) of:

12 Chest to Deck Shuttle Runs – 20 ft.
8 Strict Ring Dips
4 Deadlift – 315#/205#
REST 1:00

Coach’s notes:

Post reps for AMRAP (Cals and reps for DT) and time to complete Partner WOD and time per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 4

Wednesday, January 8, 2020

Tabata Intervals for Reps of:

  1. Double Unders
  2. Sumo Deadlift High Pull – 65#/45#
  3. Wallballs – 20#/14#
  4. Dumbbell Bear Crawl – 45#/30#/hand

 

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Monday, January 6, 2020

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

5 Clean and Jerk
10 Bar Muscle-ups
20 V-ups
REST 3:00

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Saturday, January 4, 2020

TT WOD – Partner:

In partners (one person working at a time) complete for time:

100 Cal Row
100 Push Press – 45#/30#/hand
100 Toes to Bar
100 Ground to Overhead – 45#/30#/hand
100 Cal Row

WOD:

“Barbara” – 5 rounds for time(s) of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 REST

Compare to Saturday, August 29, 2015

Coach’s notes:

Post time to complete partner WOD and times per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 2

Thursday, December 19, 2019

WOD:

Working only every odd minute for 25 minutes (total time) complete AS Many Reps As Possible (AMRAP) of:

8 Pike Raises over Kettlebell
8 Deck Squats 1.5/1.0 poor
8 Burpees over Box – 24”/20”

TT WOD – Snatch:

A. Snatch High Pull/Muscle Snatch/Power Snatch – 1/1/2 X 5-7 sets, rest 90-120s

B. Hang Power Snatch – 3, 3, 3, 3, 2, 2, 2, 2, 2

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 5