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Lifting Ourselves and One Another

Archives: Supersets

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

Tuesday, October 29, 2019

WOD:

Tabata intervals for reps of:

A1.  Wallballs – 20#/14#
A2.  Hip Extension
A3.  Pull-ups
A4.  V-ups

TT WOD – Upper Body Accessory/Mobility:

A.  10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Peg Board Pull-ups
D-ball Over Alternating Shoulders

B1.  Seated Dumbbell Press – 8-10 reps @ 31X1 X 4 sets, no rest

B2.  Seated Dumbbell Lateral Raises – 8-10 reps @31X1 X 4 sets, rest 60s

C.  D-ball Max Hold X 3 sets, rest 60-90s

D.  Ball Slams – 50 As Fast As Possible

E.  Planks for 6 minutes.

Coach’s notes:

Post reps per movement, per round and all totals to comments for tabata and yes, switch movements each interval. Post results for all sets in TT WOD to comments.

WOD Leaderboard
No Comments

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

Sunday, October 13, 2019

A1.  Standing Shoulder Press – 5 reps @31X1 X 5 sets, rest approx. 90s

A2.  Ring Row – 10-12 reps @ 3011 X 5 sets, rest approx. 90s

A3.  Hanging L-sit hold – As Many Seconds As Possible (AMSAP) X 5 sets, rest approx. 90s

Notes:  The actual desired position is a “V”.  Ensure toes are above obviously above hip or scale as needed.

A4.  Back Extension – 10- 12 reps @ 3131 X 5 sets, rest approx. 90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

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

Tuesday, October 1, 2019

WOD:

A1.  Side Shuffle – 10 reps X 5 sets, rest 90-120s

Notes:  Each rep = 20 ft.

A2.  Power Snatch – 5 reps (touch and go) X 5 sets, rest 90-120s

A3.  Two Foot Rebounding Jump – 4-5 reps X 5 sets, rest 90-120s

Notes:  Set rings to a challenging height, then 2 foot jump to touch, rebounding (minimal ground contact time) into the next reps/jump for 4 reps. 

A4.  Plyo Push-ups – 6-8 reps X 5 sets, rest 90-120s

TT WOD – Opens Prep:

15.4 – Complete As Many Rounds As Possible in 8 minutes of:

3 Handstand Push-ups
3 Cleans – 185#/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans, etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.

Coach’s notes:

Post results for all sets of WOD and rounds and reps complete in TT WOD to comments.

WOD Leaderboard
Comments: 8