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Lifting Ourselves and One Another

Archives: Oly

Friday, February 21, 2020

Clean and Jerk – 3, 3, 3, 3, 3, 3

Practice scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Saturday, February 8, 2020

TT WOD – Partner:

In partners complete for time:

50 Knees to Elbows (alternate every 5 reps)
50 HSPU’s (alternate every 5 reps)
100 Sumo Deadlift High Pull (alternate every 10 reps) – 95#/65#
200 Double Unders (alternate every 25 reps)
200 Squats (alternate every 20 reps)
100 Kettlebell Swings (alternate every 10 reps) – 1.5/1.0 pood
50 Push-ups (alternate every 5 reps)
50 Box Jumps (alternate every rep) – 20” for all

NO REST, then every 3:00 for 4 rounds (in partners) complete:

20 Cal Row
30 Front Squats – 95#/65#
AMRAP Push Press – 95#/65#

WOD

Work to your heaviest in the following complex:

Snatch High Pull/Muscle Snatch/Power Snatch/Hang Power Snatch/Hang Squat Snatch – 1/1/1/1/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, January 31, 2020

Split Jerk – 2, 2, 2, 2, 2, 2, 2

Compare to July 23, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Monday, January 27, 2020

  1. Hang Squat Snatch/Snatch Balance/Overhead Squat – 2/2/2 X 7 sets, rest as needed btw.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 16

Monday, January 13, 2020

Power Clean/Hang Power Clean – 1/2, 1/2, 1/2, 1/1, 1/1, 1/1/, 1/1, 1/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, January 9, 2020

WOD:

Work to your heaviest in the following complex:

Power Snatch/Hang Power Snatch/Overhead Squat X 3

TT WOD: Gymnastics

A1.  L-sit holds – 5s hold X 3-4/set X 4 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 4 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 – 8-10 reps @ 5050 X 3 sets, rest 60-90s

 

B2.  Ring Invert – 6-8 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 loads for all sets to comments.

WOD Leaderboard
Comments: 9

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

Friday, January 3, 2020

A. Front Squat – 2 reps X 5-7 sets, rest 90-120s

Compare to Thursday, August 22, 2019

B. Hang Squat Clean – 1 rep X 5-7 sets, rest 90-120s

Compare to Thursday, June 8, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Thursday, January 2, 2020

WOD:

Complete As Many Rounds and Reps As Possible (AMRAP) in 30 minutes of:

2 rounds of:
1 Legless Rope Climb
7 Strict Handstand Push-ups
28 Lateral (dowel) Two Foot jumps – 24”/20”

After each set of 2 rounds REST 1:00, then continue until 30:00.

TT WOD – Snatch:

A.  Work to a moderate double and then single hang squat snatch in the first 15-20 minutes of class.  Use this lift to focus on finishing to your hip, keeping the bar close and a fast third pull.  Try to pause all of these catches.

B. Next work to your new 1RM in a squat snatch.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Tuesday, December 31, 2019

WOD:

A.  Every 2:00 for 12:00 complete:

300/250m Row
AMRAP Wallballs – 20#/14#

B. Practice handstand holds with any time remaining.

TT WOD – Snatch:

A. Hang Power Snatch – 2, 2, 1, 1, 1, 1, 1, 1

B. Power Snatch – 2, 2, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post reps complete for each set and total reps for wallballs in WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 5