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Lifting Ourselves and One Another

Archives: Oly

Wednesday, October 9, 2019

Clean and Jerk – 7, 3, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Thursday, October 3, 2019

WOD:

A1.  Hang Squat Clean – 2 reps X 7 sets, rest 90-120s

A2.  Strict L-Pull-ups – AMRAP X 7 Sets, rest 90-120s

TT WOD – Opens Prep:

18.1 – Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

8 Toes to Bar
10 Dumbbell Hang Clean and Jerk – 50#/35#
14/12 Cal Row

 

TAGS – Superset, Strength, Oly, Strict, Dumbbell

Coach’s notes:

Post loads for each set in A1 and reps for all sets in A2 to comments.  For Open Prep post rounds and reps.

WOD Leaderboard
Comments: 10

Tuesday, October 1, 2019

WOD:

A1.  Side Shuffle – 10 reps X 5 sets, rest 90-120s

Notes:  Each rep = 20 ft.

A2.  Power Snatch – 5 reps (touch and go) X 5 sets, rest 90-120s

A3.  Two Foot Rebounding Jump – 4-5 reps X 5 sets, rest 90-120s

Notes:  Set rings to a challenging height, then 2 foot jump to touch, rebounding (minimal ground contact time) into the next reps/jump for 4 reps. 

A4.  Plyo Push-ups – 6-8 reps X 5 sets, rest 90-120s

TT WOD – Opens Prep:

15.4 – Complete As Many Rounds As Possible in 8 minutes of:

3 Handstand Push-ups
3 Cleans – 185#/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans, etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Friday, September 27, 2019

2 rounds for time of:

1 Rope Climb
10 Push Jerk – 135#/95#
10 V-ups
2 Rope Climb
10 Push Jerk – 135#/95#
10 V-ups
3 Rope Climb
10 Push Jerk – 135#/95#
10 V-ups
4 Rope Climb
10 Push Jerk – 135#/95#
10 V-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Thursday, September 26, 2019

WOD:

A.  Snatch Pull – 3 reps X 6 sets, rest approx. 90s

B.  Snatch High Pull – 2 reps X 6 sets, rest approx. 90s

C.  Power Snatch – 3 reps X 6 sets, rest approx. 90s

TT WOD – Opens Prep:

17.1 – For time of:

10 Alternating Dumbbell Snatches – 50#/35#
15 Burpee box jump-overs – 24”/20”
20 Snatches
15 Burpee box jump-overs
30 Snatches
15 Burpee box jump-overs
40 Snatches
15 Burpee box jump-overs
50 Snatches
15 Burpee box jump-overs

Time cap: 20 minutes

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Tuesday, September 24, 2019

WOD:

Complete As Many Rounds As Possible (AMRAP) in 35 minutes of:

Run 200m (alternate run and wallball carry)
Toes to Bar
8 Pistols
10 Wallballs – 20#/14#

TT WOD – Opens Prep

12.2 – Complete As Many Reps As Possible (AMRAP) in 10 minutes of:

30 Snatch – 75#/45#
30 Snatch – 135#/75#
30 Snatch – 165#/100#
AMRAP Snatch – 210#/120#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Monday, September 23, 2019

Snatch – 1, 1, 1, 1, 1, 1, 1, 1, 1

Compare to August 01, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, September 18, 2019

A1.  Hang Power Clean – 2 reps X 6 sets, rest 90-120s

A2.  Strict Pull-up – 4 reps X 6 sets, rest 90-120s

A3.  (Free) Handstand Hold – 10-15s X 6 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, September 17, 2019

WOD:

As Many Rounds As Possible (AMRAP) in 25 minutes:

15/12 Cal Row
10 Squat Snatch
5 Muscle-ups
REST 2:00

TT WOD – Opens Prep:

17.5 – 10 rounds for time of:

9 Thrusters
35 Double Unders – 95#/65#

Coach’s notes:

Post rounds complete and weight used for snatch. Choose your weight for snatch and vary throughout the workout if you so choose.

WOD Leaderboard
Comments: 11

Friday, September 13, 2019

“Macho Man”

Every Minute on the Minute (EMOM) for as long as possible complete:

3 Power Cleans
3 Front Squats
3 Jerks

Coach’s notes:

Choose your own weight, but aim for 10-15 minutes. Post load used and minutes complete to comments.

WOD Leaderboard
Comments: 3