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Lifting Ourselves and One Another

Archives: Unilateral

Sunday, February 9, 2020

27, 21, 15, 9 rep rounds for time of:

Wallballs – 20#/14#
Row (Cals)
Single Leg Alternating Squats (pistols)
*After each round perform 5 bar muscle-ups.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Wednesday, January 29, 2020

3 rounds for reps of:

1:00 Alternating Single Dumbbell Dumbbell Bear Crawl – 50#/35#
1:00 Sumo Deadlift High Pull – 75#/45#
1:00 Left Arm Dumbbell Push Jerk – 50#/35#
1:00 Toes to Bar
1:00 Right Arm Dumbbell Push Jerk – 50#/35#
1:00 Reverse Unders
2:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 9

Sunday, January 26, 2020

WOD:

A1.  Hip and Back Extension – 8-12 reps (control) X 4-5 sets, rest approx. 90s

A2.  Single Arm Ring Row – 8-12 reps/arm @ 3010 X 4-5 sets, rest approx. 90s

A3.  Handstand Hold – 60s X 4-5 sets, rest approx. 90s

A4.  Medicine Ball Twist – 8-12 reps/side X 4-5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

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

Sunday, January 12, 2020

100 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk – 50#/35#/hand
80 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
60 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
40 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
20 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
10 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk


With any time remaing work on reverse skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Friday, January 10, 2020

Complete As Many Rounds As Possible (AMRAP) in 21 minutes of:

5 Strict Press -95#/65#
8 Box Step Overs – single DB, 50#/35#
11 Toes to Bar

Coach’s notes:

Dumbbell must be held in a single hand. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Friday, December 27, 2019

Thruster – 2, 2, 2, 2, 2, 2, 2

Between sets practice scales. 

Compare to February 23, 2019

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 3

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

Tuesday, December 17, 2019

WOD:

5 rounds for time of:

1 Pegboard Ascent
100 Double Unders
10 DB Split Snatches – 80#/50#
10 DB Hang Clean and Jerk – 80#/50#

Compare to Saturday, August 17, 2019

TT WOD – Snatch:

A. Snatch Drop/Snatch Balance – 1/2 X 5-7 sets, rest 90-120s

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

Coach’s notes:

Post time for WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 7

Sunday, December 8, 2019

A.  4 minutes complete:

25 Dumbbell Box Step Overs – 24”/20” with single DB @ 50#/35#, then
AMRAP Box Step Overs with time remaining.

NO REST, then

B. Working every odd minute complete:

50 Shoulder to Overhead – single DB @ 50#/35#
50 DB Front Rack Walking Lunges – single DB @ 50#/35#}
50 Pull-ups
50 DB Thrusters – single DB @ 50#/35#

Coach’s notes:

Post reps complete for AMRAP and time to complete B to comments.

WOD Leaderboard
Comments: 4