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Lifting Ourselves and One Another

Archives: Tempo

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

Sunday, September 29, 2019

A1.  Single Leg Dumbbell Split Squat – 8-12 reps/leg @ 3030 X 5 sets, rest 90-120s

A2.  Back (hip) Extension – 12-15 reps @ 3030 X 5 sets, rest 90-120s

Between sets practice front and back scales.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, August 1, 2019

WOD:

Snatch – 1, 1, 1, 1, 1, 1, 1, 1, 1

Compare to Thursday, June 20, 2019

TT WOD – Off Season Fun:

A1.  Strict Chest to Bar Pull-up – 10 reps X 4 sets, rest 60-90s

A2.  Double Dumbbell Bicep Curl (21’s) – 7/7/7 X 4 sets, rest 60-90s

B1.  Dips – 8-12 reps @ 4010 X 4 sets, rest 60-90s

B2.  Standing Banded Tricep Extension – 30s @ 1010 X 4 sets, rest 60-90s

C.  Banded “Y” Front Raise – 30s @ 1010 X 4 sets, rest 60-90s

Notes:  Stand on band and raise in a “Y” to the front.

Coach’s notes:

Post loads for all sets of snatch and notes for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 7

Thursday, July 25, 2019

Tabata Intervals for reps of:

WOD:

A.  1. Burpees
      2.  Sumo Deadlift High Pull – 95#/65#
      3.  Wallballs – 20#/14#
      4.  Bent Over Barbell row – 95#/65#

B.  Practice skipping with any time remaining

TT WOD – Off Season Fun:

A1.  Weighted Pull-up – 8 reps X 4 sets, rest 60-90s

A2.  Seated Double Dumbbell Bicep Curls – 5-7 reps X 4 sets @ 60X0, rest 60-90s

B1.  Ring Push-ups – 8-12 reps @ 4010 X 4 sets, rest 60-90s

B2.  Standing Overhead Banded Tricep Extension – 30s @ 1010 X 4 sets, rest 60-90s

C.  Standing Banded Rear (Pull Apart) Delt Fly – 30s X 4 sets, rest 60s

Comments: 4

Thursday, July 4, 2019

WOD:

A1.  Turkish Get-up – 5 reps X 5 sets, rest 60-90s

Compare to Wednesday, November 7, 2018

A2.  Broad Jump – 3 consecutive jumps X 5 sets, rest 60-90s

Compare to Tuesday, March 19, 2019

A3.  Bar Muscle-ups – 10 reps X 5 sets, rest 60-90s

A4.  Alternating Barbell Split Jerk – 10 reps (5/side) X 5 sets, rest 60-90s

 

TT WOD – Off Season Fun:

A1.  Alternating Dumbbell Bicep Curl – 10 reps/arm X 4 sets, rest 0s

A2.  Supinated Ring Row – 10 reps @ 3010 X 4 sets, rest approx.. 90s

B1.  Lying (Bench) Dumbbell Tricep Extension – 10-12 reps @ 3010 X 4 sets, rest 0s

B2.  Push-ups – AMRAP X 4 sets, rest 90s

C1.  Seated Dumbbell Lateral Raise – 12-15 reps @ 3011 X 3 sets, rest 60s

C2.  Handstand Hold – 60s X 3 sets, rest 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, June 27, 2019

WOD:

Split Jerk – 3, 3, 3, 3, 3, 3, 3

Compare to Monday, November 26, 2018

TT WOD – Off Season Fun:

A1.  Strict Chest to Bar Pull-ups – 10 reps X 4 sets, rest 0s

A2.  Seated Alternating Dumbbell Hammer (Bicep) Curls – 10 reps/arm @ 3010 X 4 sets, rest 90s

B1.  Dips – 10 reps X 4 sets, rest 0s

B2.  Lying Dumbbell Tricep Curl – 10-12 reps @ 3010 X 4 sets, rest 90s

C1.  Eccentric Handstand Lower – 5-7 reps @ 6s lower X 4 sets, rest 60s

C2.  Bent Over Dumbbell Rear Delt Fly – 12-15 reps X 4 sets, rest 60s

Coach’s notes:

Post loads for all sets of Split Jerk and results for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 7

Thursday, June 20, 2019

WOD:

A. Power Snatch – 3, 2, 2, 1, 1, 1

B.  Squat Snatch – 2, 2, 1, 1, 1, 1, 1

TT WOD – Off Season Fun:

A1.  Alternating Dumbbell Bicep Curl – 10 reps/arm X 4 sets, rest 0s

A2.  Supinate Ring Row – 10 reps @ 3010 X 4 sets, rest 90s

B1.  Prone Dumbbell Tricep Extension – 10-12 reps @ 3010 X 4 sets, rest 0

B2.  Push-ups – AMRAP X 4 sets, rest 90s

C1.  Seated Dumbbell Lateral Raise – 12-15 reps @ 3011 X 3 sets, rest 60s

 

C2.  Handstand Hold – 60s X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Thursday, June 6, 2019

WOD:

A1.  Rope Climb – 3 reps X 5 sets, rest approx. 90s

A2.  Turkish Get-up – 6 reps/arm X 5 sets, rest approx. 90s

Compare to Friday, August 3, 2018

A3.  Power Clean – 4 reps (touch and go) X 5 sets, rest approx.. 90s

TT WOD – Accessory:

A1.  Strict Eccentric (pull-up) Press Away Lower – 7-9 reps @ 40X1 X 5 sets, rest 90-120s

A2.  Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s

B1.  Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s

B2.  Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s

B3.  Bottoms Up Kettelbell Overhead Hold – 60s X 4 sets, rest 60s

Note:  If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, June 4, 2019

WOD:

5 rounds for time of:

Run 400m (smoke permitting, otherwise row)
10 Power Snatch – 95#/65#
10 Toes to Bar

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60-90s

A2.  Skin the Cat (control) – 5-6 reps X 4 sets, rest 60-90s

Note:  Progress towards a straight body position throughout.

B1.  Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s

Note:  If you reach 12 reps progress to 6-8 reps/leg single leg.

B2.  Twisting Medicine Ball Throw – 10-12 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post time to complete WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 11

Tuesday, May 28, 2019

WOD:

Complete 8 rounds for row time(s) and reps every 2:00 of:

Row 250m
AMRAP Double Unders
REST 2:00

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4sets, rest 60-90s

A2.  Skin the Cat (control) – 4-5 reps X 4 sets, rest 60-90s

Notes:  Progress towards straight legs throughout movement.

B1.  Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s

Notes: If you reach 12 reps, progress to 6-8 reps/leg, single leg.

B2.  Twisting Medicine Ball Throw – 8-10 reps X 4 sets, rest 60-90s

Coach’s notes:

Post time for row and reps for double unders for WOD and results for TT WOD to comments.

WOD Leaderboard
Comments: 6