Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Archives: Strength

Monday, November 4, 2019

A1.  Deadlift – 5 reps X 6 sets, rest approx. 120s

Compare to Tuesday, January 15, 2019

A2.  Shoulder Press – 3 reps X 6 sets, rest approx. 120s

Compare to Thursday, October 25, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Monday, October 28, 2019

Front Squat – 5 reps @ 32X1 X 7 sets, rest 90-120s

Between sets practice your planks.

Coach’s notes:

Post load for all sets and notes for planks to comments.

WOD Leaderboard
Comments: 5

Thursday, October 24, 2019

WOD:

Work to your heaviest in the following complex:

1 Squat Clean/1 Hang Squat Clean/1 Push Jerk/1 Split Jerk

TT WOD: Accessory/Mobility:

A. Rowing game 10 rounds.

B. Sled push – 50 feet x 5 sets rest 2 mins.

C. Farmers carry – max feet 6 mins

C1. Barbell hip thruster x 4 sets x 10-12 reps, no rest


C2. Seated dynamic vertical jumps x 4 sets x 10-15 reps, rest 60s

D. Seated single leg banded hamstring curls x 50 reps/leg UNBROKEN.

Coach’s notes:

Post loads for all sets of complex and results for all sets of TT WOD to comments.

WOD Leaderboard
Comments: 1

Saturday, October 19, 2019

WOD  

A.  Hang Power Snatch – 3 reps X 6-8 working sets, rest 90-120s

B.  Snatch Balance – 2 reps X 6-8 working sets, rest 90-120s

TT WOD – Partner:

Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:

5 Back Squat (from Floor) – 135#/95#
5 Pull-ups

Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:

2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.

Then with NO REST and working in partners, one person working at a time complete:

2000m row, then
50 Burpees over Rower.

Compare to Saturday, April 13, 2019

Coach’s notes:

Post loads for all sets in WOD and rounds and reps complete for Partner WOD and time for row and burpees.

WOD Leaderboard
Comments: 2

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

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

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

Friday, September 20, 2019

A.  Deadlift – 3, 3, 3, 3, 3, 3, 3

B.  Practice reverse burpees in between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Wednesday, September 11, 2019

Back Squat – 2, 2, 2, 2, 2, 2, 2, 2

Between sets practice front and back scales.

Compare to September 25, 2018

Coach’s notes:

Post loads for all sets and notes for scales practice to comments.

WOD Leaderboard
Comments: 8