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Archives: Supersets

Sunday, January 19, 2020

A1.  Ring Push-ups – 8-10 reps @ 3010 X 5 sets, rest 60-90s

A2.  Bent Over Barbell Row – 8-10 reps @ 3011 X 5 sets, 60-90s

A3.  Alternating Single Arm Dumbbell Split Jerk – 10 reps (5/arm) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

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

Thursday, December 26, 2019

WOD:

A. Work to your heaviest in 12 minutes for:

Single Arm Dumbbell Overhead Squat – 5 reps/side.

B. 50, 40, 30, 20, 10 rep rounds for time of:

Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch – 1/1 X 5-7 sets, rest 90-120s

Note:  If you break the set, you must start that set over from the beginning.

B. Hang Squat Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Friday, December 20, 2019

WOD:

A1.  Rope Climb – 3 reps (unbroken) X 5 sets, rest 90-120s

Notes: Must descend to under 5 feet without touching floor. 

A2.  Wallball Push Press – 20 reps (unbroken) X 5 sets, rest 90-120s

A3.  Row – 250m X 5 sets, rest 90-120s

 

Christmas Partner WOD:

In partners complete for time:

150 Switch Lunges (total) while your partner holds a bar in a rack – 135# for all, gals front rack, guys overhead, then

125 Double Unders (each) while your partner holds a front plank, then

100 Sit-ups (total), while your partner holds a V-sit, then

75 Cal Row (total) while your partner hangs from the bar, then

50 Synchro Toes to Bar, then 

50 Synchro Burpees to Bar

Coach’s notes:

Post results for each set in WOD and time to complete Christmas Partner WOD to comments.

WOD Leaderboard
Comments: 1

Wednesday, December 18, 2019

A1.  Barbell Front Rack Walking Lunges – 10 reps (5/leg) X 5 sets, rest approx. 120s

Compare to Thursday, November 21, 2019

A2.  Seated Dumbbell Shoulder Press – 5 reps X 5 sets, rest approx. 120s

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 6

Saturday, December 7, 2019

TT WOD – Partner:

In partner complete for time:

75 Kettlebell swings (1.5/1.0 pood)while partner holds kettlebell (bottoms up) at top
75 Double unders (each) while partner holds a ring support
75 Box jumps (24”/20”) while partner holds wall sit
75 Cal row while partner holds a front plank
75 Medicine ball cleans (20#/14#) while partner holds med ball overhead 
75 Burpees while partner hangs from the bar

WOD:

A1.  Shuttle Sprints – 1 rep X 5 sets, rest approx. 90s

Note: 10, 20, 30, 40 ft. for sprints

A2.  Inverted Burpee – 7 reps X 5 sets, rest approx. 90s

A3.  Hip Extension – 10 reps @ 3030 X 5 sets, rest approx. 90s

A4.  Double Unders – 25 reverse or 75 single X 5 sets, rest approx. 90s

Coach’s notes:

Post time to complete Partner WOD and results for all WOD sets to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 26, 2019

WOD

A1.  Bench Press – 5-6 reps @ 30X0 X 5 sets, rest approx. 90s

A2.  Bent Over Barbell Row – 8-10 reps @ 30X1 X 5 sets, rest approx. 90s

A3.  Bent Over Dumbbell Fly – 10-12 reps @ 3022 X 5 sets, rest apron. 90s

 

TT WOD – Snatch

A.  Snatch Grip BTN Push Press + Snatch Balance + Overhead Squat – 1/1/1 X 5-7 sets, rest 90-120s

B.  Snatch High Pull + Power Snatch – 3/2 X 5-7 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Saturday, November 16, 2019

TT WOD – Partner

A.  In 10 minutes in partners establish a 1RM shoulder to overhead and a 2RM shoulder to overhead. 

Only one partner can count for each lift, and your score is the total of the 2 lifts.  For example if one partner lifts 135# X 1 and the other partner lifts 120# X 2, then the score is 135 + 120 = 255.

B.  Then in partners complete for time:

50 Pull-ups while your partner holds a handstand
50 Hand release Push-ups while your partner hangs from the bar.
10 Rope Climbs
50 Toes to Bar while your partner holds a deadlift (225#/150#)
25 Devil’s Press – 50#/35#/hand

WOD

A1.  Bench Press – 5 reps X 5 sets, rest 90-120s

A2.  Sumo Deadlift – 5 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets/WOD’s to comments.

WOD Leaderboard
Comments: 4

Tuesday, November 5, 2019

WOD:

A.  As Many Rounds As Possible in 7 minutes of:

1 Rope Climb
5 Dumbbell Thrusters – 50#/35#
9 Box Step Over – single DB

REST 2:00

B.  As Many Rounds As Possible in 7 minutes of:

3 Muscle-ups
7 Sumo Deadlift High Pull -95#/65#
11 Push-ups with hand release

TT WOD – Upper Body Accessory:

A1.  Decline DB Bench Press – 10 reps X 4 sets, rest 30s.

A2.  Inverted Barbell Row – 15 reps X 4 sets, rest 30s.

B.  AMRAP 5 mins: 

Ring dips x 6

 Plyo push-up x 6

C.  Hollow rocks: 5 minute max reps.

D.  AMRAP  5 minutes:

    Banded tricep push-downs x 25

    Banded pull-downs x 25

 

E1.  Banded pull-aparts – 25 reps X 3 sets, rest 30s

E2.  Zottman curls – 10 reps X 3 sets, rest 30s

Coach’s notes:

Post rounds and reps complete for both triplets in WOD to comments. Post all results for TT WOD to comments.

WOD Leaderboard
Comments: 5

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