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Lifting Ourselves and One Another

Archives: Unilateral

Sunday, July 12, 2020

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

A2.  Single Arm Dumbbell Clean/Single Arm Dumbbell Split Jerk – 5/5 reps/side X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Sunday, July 5, 2020

As Many rounds as possible in 30 minutes:

5 Hang Dumbbell Clean and Push Jerk/5 Double Dumbbell Swings
10 Dumbbell Burpees (no jump)
15 V-ups
REST 2:00

Coach’s notes:

Choose your own weight for the dumbbell complex and burpee. Post time per round and number of rounds complete.

WOD Leaderboard
Comments: 6

Tuesday, June 30, 2020

Complete all 3 sets in any order and switch every 10 minutes:

  1. 10 Rope Climbs of the hardest variety you are capable. (Legless L-sit from seated holding L position up and lowering all the way back to seated in L position as hardest version.  Scale as needed from here.)
  2. Turkish Get-up – 5/arm X 5 sets, taking approx. 2:00 per set.
  3. Front and Back Scales for 10 minutes.

Coach’s notes:

Post order complete and results for each set to comments.

WOD Leaderboard
Comments: 3

Friday, June 19, 2020

5 rounds for time(s) of:

20 Single Arm Alternating Dumbbell Push Press – 50#/35#
15 Dumbbell Hang Squat Cleans
10 Strict Pull-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Monday, June 8, 2020

At Home WOD:

As Many Rounds As Possible in 20 minutes of:

10 Left Side Milk Jug Side Plank with Rotation
10 Tuck Jumps
10 Right Side Milk Jug Side Plank with Rotation
10 Hamstring Curls
10 Chair Dips

WOD:

As Many Rounds As Possible in 20 minutes of:

10 Left Side Dumbbell Side Plank with Rotation – 15#/10#
10 Tuck Jumps
10 Right Side Dumbbell Side Plank with Rotation
10 Hamstring Curls
10 Ring Dips

No Comments

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, May 28, 2020

At Home WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Milk Jug Reverse Flys
18 Split Squat Jumps (9/side)

WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Dumbbell Reverse Flys – 15#/10#
18 Split Squat Jumps (9/side)

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Wednesday, May 20, 2020

At Home WOD:

5 Rounds for time(s):

7 Forward/Reverse Shuttle Sprints – 20ft
20 Milk Jug Overhead Squats
70 Couch Toe Taps
Rest 2:00

WOD:

5 Rounds for time(s) of:

45s Assault Bike Sprints
15 Double Dumbbell Overhead Squats – 35#/20#/hand
60 Double Unders
rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

Wednesday, May 13, 2020

At Home WOD

Complete each set for As Many Reps As Possible (AMRAP) in 8 minutes of:

  1. 10 Double Milk Jug Ground to Overhead Swing

5 Burpees

REST 2:00

2. 10 Double Milk Jug Overhead Alternating Lunges (5/leg)

5 Burpees

REST 2:00

3. 10 Single Arm Milk Jug Squats (5/arm)

5 Burpees

WOD

Complete each set for As Many Reps As Possible (AMRAP) in 8 minutes of:

  1. 10 Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#

5 Burpees

REST 2:00

  1. 10 Single Arm Dumbbell Overhead Alternating Lunges (5/leg)

5 Toes to Bar

REST 2:00

2. 10 Single Arm Dumbbell Squats (5/arm)

5 Burpees

Coach’s notes:

Post rounds and reps complete per set and total reps to comments.

WOD Leaderboard
Comments: 7

Wednesday, May 6, 2020

At Home WOD:

Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:

1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST

WOD:

A1.  Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s

A2.  Box Jumps – 15 reps X 5 sets, rest approx. 60s

A3.  Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s

B1.  GHD Raise – 8-12 reps X 3 sets, rest 60-90s

B2.  Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s

Notes:  Drop set = 10 reps at a given weight, then drop the weight and do 10 more.

 

Coach’s notes:

Post reps for all sets in At Home WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 1