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Archives: Strict

Thursday, January 23, 2020

WOD:

5 rounds for time(s) of:

5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s

With any time remaining work on your reverse skipping.  

TT WOD – Gymnastics-

A1.  L-sit holds – 5s hold X 3-4/set X  3 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 3 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 – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 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 time per round and total working time for WOD and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 13

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 23

Wednesday, January 15, 2020

A1.  Strict Press – 5 reps X 5 sets, rest 60-90s

A2.  Unbroken Rebounding Box Jumps – 20 reps X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, January 14, 2020

WOD:

Complete for time:

5 Rope Climbs
27 GHD Sit-up
4 Rope Climbs
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) – 8-12 reps X 4 sets, rest approx.. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 8-12 reps with 3s hold X 4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 4 sets, rest approx.. 60s

B1.  Prone Overhead Dowel Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

B2.  Banded Lat pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete couplet for WOD and all result for Gymnastics TT to comments.

WOD Leaderboard
Comments: 9

Saturday, January 11, 2020

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

“DT”

12 Deadlift
9 Hang Power Clean
6 Push Jerk

*While your partner rows As Many Calories As Possible.  Switch as you see fit.

Then, without rest complete:

10 Pull-ups (share as you see fit )
27 Synchronized Thrusters – 65#/45#
20 Pull-ups
21 Synchronized Thrusters
30 Pull-ups
15 Synchronized Thrusters
40 Pull-ups
9 Synchronized Thrusters
50 Pull-ups

WOD:

10 rounds for time(s) of:

12 Chest to Deck Shuttle Runs – 20 ft.
8 Strict Ring Dips
4 Deadlift – 315#/205#
REST 1:00

Coach’s notes:

Post reps for AMRAP (Cals and reps for DT) and time to complete Partner WOD and time per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 4

Friday, January 10, 2020

Complete As Many Rounds As Possible (AMRAP) in 21 minutes of:

5 Strict Press -95#/65#
8 Box Step Overs – single DB, 50#/35#
11 Toes to Bar

Coach’s notes:

Dumbbell must be held in a single hand. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Sunday, December 22, 2019

As Many Rounds As Possible (AMRAP) in 4 minutes of:

5 Strict Handstand Push-ups

10 Bent Over Barbell Rows – 95#/65#

15 Box Jumps – 24”/20”

REST 2:00

As many Rounds As Possible (AMRAP) in 4 minutes of:

20 Switch Lunges (10/side)

20 Alternating Single Arm Dumbbell Push Press – 45#/30#/hand

NO REST

As Many Seconds As Possible (AMSAP) in one set of:

Overhead Dumbbell hold – 45#/30#/hand

NO REST

As Many Seconds As Possible (AMSAP) in one set of:

Bar hang

Coach’s notes:

Post rounds and reps complete for both AMRAP’s and time held for overhead and bar hold to comments.

WOD Leaderboard
Comments: 2

Wednesday, December 11, 2019

Complete 2 rounds for time partitioning as you see fit:

5 Peg Board ascents 
10 Strict Chest to Bar Pull-ups
15 Power Cleans – 185#/115#
20 Burpee Knees to Elbows
100 Double Unders

Coach’s notes:

Post time to complete comments.

WOD Leaderboard
Comments: 6

Friday, December 6, 2019

A. 1 round for time of:

27 Cal Row
11 Overhead Squats – 135#/95#
19 Cal Row
19 OHS
11 Cal Row
27 OHS

B. Practice strict muscle-ups with any time remaining. 

Coach’s notes:

Post time to complete WOD and any notes for muscle-ups to comments.

WOD Leaderboard
Comments: 10

Monday, October 21, 2019

A1.  Back Extension – 10-20 reps @ controlled tempo X 5 sets, rest approx. 90s

A2.  Strict Muscle-ups – 5 reps X 5 sets, rest approx. 90s

A3.  L-Sit Hold – Accumulate 10-30s X 5 sets, rest approx. 90s

A4.  Box Jumps – 15-20 reps (rebounding) X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2