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Archives: Tempo

Thursday, January 23, 2020

WOD:

5 rounds for time(s) of:

5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s

With any time remaining work on your reverse skipping.  

TT WOD – Gymnastics-

A1.  L-sit holds – 5s hold X 3-4/set X  3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 13

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s 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 Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 23

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 12, 2019

WOD:

Paused Back Squat – 2 reps @ 33X1 X 7 sets, rest as needed between sets

Compare to Wednesday, September 11, 2019

TT WOD – Snatch:

A. Snatch High Pull/Muscle Snatch – 2/2X 5-7 sets, rest 90-120s

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

Note: Pause 3s in each catch. 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

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, December 3, 2019

WOD:

Clean and Jerk – 2, 2, 1, 1, 1, 1, 1, 1

Compare to Wednesday, April 3, 2019

Between sets work on your scales. 

TT WOD – Snatch:

A1.  Sotts Press – 3 reps @ 3111 X 5 sets, rest 60-90s

A2.  Overhead Squat – 3 reps @ 3210 X 5 sets, rest 60-90

B.  Hang Squat Snatch/Squat Snatch – 2/1 X 5-7 sets, rest 90-120s

 

 

Coach’s notes:

Post loads for all sets to comments. 

WOD Leaderboard
Comments: 8

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

Sunday, November 17, 2019

  1.  Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s
  2.  30s work/30s rest X 5 sets at each:
  3. Bear Crawl
  4. V-ups
  5. Wallballs
  6. Pull-ups

Coach’s notes:

Post loads for all sets of back squat and reps per round per movement and all totals for intervals work to comments.

WOD Leaderboard
Comments: 1

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
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