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Archives: Rowing

Friday, July 10, 2020

A1.  Row – 250m X 5 sets, rest 2:00

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Coach’s notes:

Post time per row and total time for all 5 rows, plus loads for all sets of deadlift to comments.

WOD Leaderboard
Comments: 9

Tuesday, April 7, 2020

At Home WOD

For time and Virtuosity complete 3 rounds of:

Dowel Grace
Dowel Isabel
Dowel Fran – (Ring Rows for pull-ups)


5 rounds for time(s) of:

400m Row
3 Rope Climbs
17 Knees to Elbows
REST 90s

Coach’s notes:

Post time and virtuousness for At Home WOD and time per round plus total working time for WOD to comments.

WOD Leaderboard
Comments: 10

Tuesday, February 11, 2020


Row 500m

Rest as needed.

Row 1000m

In-between and/or after rows practice SLIPS.


TT WOD – Gymnastics

A1.  Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s

A2.  Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s

A3.  Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss

Note:  Use banded seat assistance or “toe nail” leg support

B1.  Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s

Note:  Ensure to keep hollow body position.  To progress add shoulder touches.

B2.  Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s

B3.  Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s

Note:  Turn thumbs back at top.

Coach’s notes:

For rowing, complete in any order and post time for both rows to comments. In TT gymnastics post all results to comments.

WOD Leaderboard
Comments: 20

Saturday, February 1, 2020

TT WOD – Partner:

In partners for As Many Reps As Possible (AMRAP) complete:

2:00 Wallballs Over the Rig – choose your weight.
2:00 Synchronized Toes to Bar
2:00 Mirrored (Synchronized) Side Shuffle – 20ft.
2:00 Synchronized Sumo Deadlift High Pull – 65#/45#
2:00 Alternating Box Jumps – 20” for all.

NO REST, then in partners complete 2 rounds for time of:

10 Alternating Crab Walks (5/each) – 40 ft., while partner holds a front plank.
20 Ring Dips while partner holds L-sit.
30 Burpees over Bar (total) while partner holds reverse plank.
40 Power Snatch (total) while partner hangs from bar – 65#/45#
50 Synchro Overhead Squats – 65#/45#


Every 2:00 for 20:00 complete:

Row – 32/26 Cals



Coach’s notes:

Post cals rowed, rest remaining per round to comments.

WOD Leaderboard
Comments: 5

Monday, December 16, 2019

5 rounds for reps of:

1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Push Press – 95#/65#
1:00 Row
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Saturday, November 30, 2019

TT WOD – Partner:

In partner’s complete for time:

100 Synchro Deadlift 
75 Synchro Front Squat
50 Synchro Overhead Squat
25 Shoulder to Overhead
* Weight for all movements is 95#/65#.  For each break in the sets, perform 10 synchro wall balls – 20#/14#.

REST 3:00, then in partner’s complete for time:

40 Synchro Knees to Elbows
30 Synchro Pull-ups
20 Synchro Toes to Bar
10 Synchro Strict Pull-ups

* For each break in sets, perform 8 synchro burpees.


A.  Row 1000m
      REST 3:00
      Row 750m
      REST 2:00
      Row 500m
      REST 1:00
      Row 250m

B.  With any time remaining practice handstand walks, holds, etc.

Coach’s notes:

Post time to complete each part of Partner WOD, plus total time, plus penalties. Post time for each row and total row time for WOD. plus invert practice notes to comments.

WOD Leaderboard
Comments: 2

Monday, November 18, 2019

3 rounds for time of:

30 Ground to Overhead – 115#/75#
15 Sumo Deadlift High Pull – 115#/75#
40 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Tuesday, September 17, 2019


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