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Archives: Tempo

Tuesday, November 27, 2018

Complete 6 rounds for load(s) and time(s) of:

10 Dumbbell Thrusters
15 Cal Row/Bike/Ski
30s L-sit
Rest 2:00

TT WOD – Oly

A.  High Hang Muscle Snatch/Snatch Grip BTN Push Press – 3/3 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 4/4/4 X 5-7 sets, rest 90-120s

C.  Paused (3s) Overhead Squat – 3 reps X 5 sets, rest 90-120s

Coach’s notes:

Post loads and times for each set and total working time to comments.

WOD Leaderboard
Comments: 10

Tuesday, November 20, 2018

WOD:

6 Strict Pull-ups/8 Strict Barbell Press/10 Alternating Single Arm Squat Snatch – Complete 5 sets, resting as needed between sets.

TT WOD – Oly:

A.  High Hang Muscle Snatch/Snatch Grip Push Press – 4/4 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 3/3/3 X 5-7 sets, rest 90-120s

C.  Paused (3) Overhead Squat – 4 reps X 5 sets, rest 90-120s

Coach’s notes:

Increase the weight of the pull-up, press and snatch each set and post all sets to comments. There is no rest between each movement, rest only after all three movements are completed in each set.

WOD Leaderboard
Comments: 3

Saturday, October 27, 2018

WOD:

5 Rounds for time(s) and Load(s) of:
48 Double Unders
24/20 Cal Row/Bike/Ski
12 Power Snatch
REST 2:00

TT WOD – Strength:

A.  Deadlift – 3 reps @ 30X1 X 6 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 4

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 16, 2018

WOD:

A.  Muscle Snatch – 5 reps X 6 sets, rest 90-120s

B.  Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s

TT WOD – Strength:

A.  Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, October 9, 2018

WOD:

Overhead Squat – 3, 3, 3, 3, 3, 3

TT WOD – Strength:

A.Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00

B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Compare to January 12, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Saturday, October 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups

TT WOD – Strength:

A.  Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 2 reps @30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, October 2, 2018

WOD:

A1.  Turkish Get-up – 7 reps/side X 4 sets, rest 90s

A2.  Back Extension – 10-12 reps @ 30X2 X 4 sets, rest 90s

B1.  V Sit-ups – 12-20 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Wall Toss – 12-15 reps/side X 3 sets, rest 60s

TT WOD – Strength:

A.  Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00

B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3