Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Archives: Unilateral

Sunday, April 4, 2021

 

A. Spend 18 minutes working to a challenging 5 rep Sumo deadlift.

B. As Many Rounds As Possible (AMRAP) in 9 minutes of:

4 Burpees Over Box

10 Alternating Double Dumbbell Forward Lunges – 5/leg

NO REST, then

As Many Rounds As Possible (AMRAP) in 9 minutes of:

10 Handstand Shoulder Taps

5 Bar Muscle-ups

 

 

Coach’s notes:

Coach’s notes:  Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Sunday, March 14, 2021

A. Complete rounds for 10 minutes of:

12 Alternating Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#
6 Chest to Bar Pull-ups

 B. 30 Snatch

C. 20, 16, 12, 8, 4 reps of:

Box Jumps
Single Arm Overhead Dumbbell Walking Lunge – 50#/35#

Coach’s notes:

We will spend 10 minutes at each set. Further directions the day of.

WOD Leaderboard
Comments: 1

Saturday, December 5, 2020

 A1.  Wall Handstand Hold Rotations – 1-2 rotation/direction X 6 sets, rest approx. 60

A2.  Supine Dowel Hold – 30-60s X 6 sets, rest approx. 60s

A3.  Single Arm Push-ups – 5-7 reps/arm X 6 sets, rest approx. 60s

A4.  Reverse Double Unders – 60s X 6 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Wednesday, November 25, 2020

7 rounds for time(s) of:

6 Dowel Squat Snatch
10 Pike Raises
14 Single Leg Alternating Glute Bridges
18 Box Jumps
REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Monday, November 23, 2020

A1.  Free Strict Standing Handstand Push-up/Strict Handstand Push-up/Supported Invert Push-up (or lower) – 5-8 reps X 7 sets, rest 90-120s

A2.  Single Leg (loaded) Squats – 8-12 reps/leg X 7 sets, rest 90-120s

A3.  Single Arm Supine Strict Row – 5-8 reps/arm X 7 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, November 13, 2020

A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

8 Power Snatch
8 Toes to Bar
8 Pistols

B. Practice freestanding inverts for 20 minutes.

Coach’s notes:

Post notes for inverts and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 2

Sunday, August 23, 2020

1 round for time of:

50 Pull-ups
50 Dumbbell “Bench” Press – 45#/30#/hand off Med Ball
50 Alternating Single Leg Squats (pistols)
50 Kettlebell Swings – 1.5/1.0 pood
50 Overhead Dumbbell Alternating Forward Lunges – 45#/30#/hand
50 Kettlebell Swings – 1.5/1.0 pood
50 Alternating Single Leg Squats
50 Dumbbell “Bench” Press – 45#/30#/hand off Med Ball
50 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, August 12, 2020

A1.  Ring Dips – 6-10 reps X 5 sets, rest 90-120s

A2.  Pistols – 10/leg X 5 sets, rest 90s-120s

A3.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

A4.  Row – 250m X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, July 24, 2020

Tabata Intervals for reps of:

  1. Medicine Ball Twisting Throw (alternate sides per round)
  2. Single Kettlebell Box Step Overs – 1.5/1.0 pood
  3. Single Arm Kettlebell Swings (alternate hands each set) – 1.5/1.0 pood
  4. Hands on Box Jump Overs – 24”/20”

 

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Tuesday, July 21, 2020

5 rounds for time(s) of:

8 Bar Muscle-ups
20 Single Arm Dumbbell Alternating Forward Lunges (10 reps/leg/arm) –
50#/35#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8