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

Archives: Superset

Sunday, July 11, 2021

 

A1.  Dumbbell Bench Press – 5-7 reps X 5 sets, rest approx. 90s

A2.  Rope Climb – 1/2 (legless/legs) X 5 sets, rest approx. 90s

A3.  Broad Jump – 3 consecutive X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Tuesday, June 15, 2021

A1.  Back Squat – 5 reps @ 31X1 X 7-9 sets, rest approx. 90s

A2.  Box Jumps – 5-15 reps (rebounding) X 7-9 sets, rest approx. 90s

Coach’s notes:

Post loads for all sets of back squat and height for box jumps to comments.

WOD Leaderboard
Comments: 1

Thursday, March 11, 2021

A1.  Double Milk Jug Squat Cleans – 10-20 reps X 5 sets, rest 0-60s

A2.  Double Unders – 20-50 reps X 5 sets, rest 0-60s

A3.  Burpees Over Milk Jug Dowel – 6-12 reps X 5 sets, rest 0-60s

A4.  Dowel Power Snatch/Dowel Overhead Squat –  ((5/5) X 2-3) X 5 sets, rest 0-60s

A5.  Dowel Overhead V-ups – 6-12 reps X 5 sets, rest 0-60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, October 1, 2020

A1.  Two Foot Vertical Jump – Max height X 5 sets, rest approx. 90s

A2.  L-Sit – As Long As Possible X 5 sets, rest approx. 90s

A3.  Wallballs – 10 (unbroken) reps X 5 sets, rest approx. 90s

Notes:  Work to heaviest load and height

A4.  Hip and Back Extension – 10-15 (controlled) reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Tuesday, August 18, 2020

A1.  Zercher Squat – 3 reps X 5 sets, rest 90-120s
 
A2.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s
 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 9

Sunday, August 16, 2020

A1.  Broad Jump – 3 consecutive jumps for distance X 5 sets, rest approx. 90s

A2.  Bench Press – 3 reps X 5 sets, rest approx. 90s
 
A3.  L-sit – As Many Seconds As Possible (AMSAP) X 5 sets, rest approx. 90s
 
A4.  Strict Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest approx. 90s

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 4

Wednesday, August 12, 2020

A1.  Ring Dips – 6-10 reps X 5 sets, rest 90-120s

A2.  Pistols – 10/leg X 5 sets, rest 90s-120s

A3.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

A4.  Row – 250m X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Thursday, July 30, 2020

A1.  Barbell Overhead Forward Lunge – 20 reps (10/side) X 5 sets, rest approx. 2:00

A2.  Muscle-ups – 12 reps X 5 sets, rest approx. 2:00

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Sunday, July 12, 2020

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

A2.  Single Arm Dumbbell Clean/Single Arm Dumbbell Split Jerk – 5/5 reps/side X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Monday, March 23, 2020

WOD:

Push Press – 5, 5, 5, 5, 5, 5

At Home WOD:

A1.  Headstand to Press – 6-8 reps X 5 sets, rest 90-120s

A2.  Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s

A3.  Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s

A4.  Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s

Coach’s notes:

Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.

WOD Leaderboard
Comments: 4