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Lifting Ourselves and One Another

Archives: Strength

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 16, 2018

WOD:

A.  Muscle Snatch – 5 reps X 6 sets, rest 90-120s

B.  Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s

TT WOD – Strength:

A.  Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Saturday, October 13, 2018

WOD:

21, 15, 9, 21, 15, 9 rep rounds for time of:

Pull-ups
Wallballs – 20#/14# to 11 feet

TT WOD – Strength:

A. Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if 30s reached.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Friday, October 12, 2018

A.   1 Muscle Snatch/2 BTN Snatch Grip Push Press/3 Snatch Balance X 5 sets, rest 90-120s

B.  3 Touch and Go (Squat) Snatch X 5 sets, rest 2-3:00

Coach’s notes:

Post loads for all sets to comments. HAPPY BIRTHDAY COACH!

WOD Leaderboard
Comments: 10

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Saturday, October 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups

TT WOD – Strength:

A.  Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 2 reps @30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, October 2, 2018

WOD:

A1.  Turkish Get-up – 7 reps/side X 4 sets, rest 90s

A2.  Back Extension – 10-12 reps @ 30X2 X 4 sets, rest 90s

B1.  V Sit-ups – 12-20 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Wall Toss – 12-15 reps/side X 3 sets, rest 60s

TT WOD – Strength:

A.  Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00

B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Monday, October 1, 2018

Back Squat – 5, 5, 5, 5, 5

Compare to September 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Saturday, September 29, 2018

WOD:

5 Rounds for loads and time(s):

5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00

TT WOD – Strength:

A1.  Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbell in both hands.

Coach’s notes:

Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.

WOD Leaderboard
Comments: 2