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

Archives: Unilateral

Thursday, February 21, 2019

WOD:

5 Rounds for distance(s) and time(s) of:

5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V Sit-ups
REST 2:00

TT WOD – 19.1:

Coach’s notes:  Post results for all sets to comments. Come out to watch the 19.1 announcement at 6pm and the infamous Head to Head Duel between Stephen K. and Derek M. at 7pm!

TAGS – Intervals, Unilateral, Core, Opens

Comments: 9

Wednesday, February 13, 2019

For time:

Row 1000m
50 Shoulder to Overhead – 135#/95#
100 Single Arm Reverse Dumbbell Walking Lunges – 50#/35#
Row 500m

Coach’s notes:

Perform 50 reps of walking lunges with left arm and 50 with right. Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, February 11, 2019

A1.  Ring Push-ups – 8-12 reps @ 30X1 X 5 sets, rest 90-120s

A2.  Bent Over Barbell Row – 8-10 reps @ 30X2 X 5 sets, rest 90-120s

A3.  Single Leg Box Jump – 10 reps/side X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 9

Sunday, January 27, 2019

A1.  Single Arm Alternating Dumbbell Seated Press – 5 reps/arm X 5 sets, rest 90-120s

A2.  Strict Toes to Bar – 8-12 reps @ 3030 X 5 sets, rest 90-120s

A3.  Sumo Deadlift High Pull – 10 reps (touch and go) X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Friday, January 11, 2019

WOD:

A1.  Single Arm Dumbbell Walking Lunge – 12 steps/side X 5 sets, rest 90-120s

A2.  GHD Sit-ups – 25 reps X 5 sets, rest 90-120s

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

 

FNL’s Partner WOD (5:00pm):

In Partners complete:

55 Cal row
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Synchronized overhead squats – 95#/65#
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Cal row

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Friday, January 4, 2019

A. Single leg hop – 3 reps/side for max distance X 5 sets, choose your rest between sets.

Notes:  Perform each leg separately and determine distance for 3 consecutive jumps per side.

B.  300 double unders for time.

C.  Handstand Walk – As far as possible in one set.

D.  Wall sit – Max time in one set.

E.  Bar Hang – Max time in one set.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, December 21, 2018

A1.  Static Back Extension (hold) – 45s X 5 sets, rest 90-120s

A2.  Turkish Get-up – 8 reps/arm X 5 sets, rest 90-120s

A3.  Peg Board Ascents – 3 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Wednesday, December 19, 2018

A1.  GHD Sit-ups – 20 reps X 5 sets, rest 90-120s

A2.  Ring Muscle-ups – 7 reps X 5 sets, rest 90-120s

A3.  Single Leg Alternating Squats (Pistols) – 10 reps/leg X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, November 30, 2018

Complete As Many Reps As Possible (AMRAP) in 10:00 of:

CrossFit Pyro WOD:

5 Dumbbell Hang Clean and Jerks Right – 50#/35#
5 Dumbbell Overhead Squats Right
5 Dumbbell Hang Clean and Jerks Left
5 Dumbbell Overhead Squats Left
5 Strict Toes to Bar

REST 3:00, then complete As Many Reps As Possible (AMRAP) in 10:00 of:

15 Pull-ups
30 Sit-ups
60 Double Unders

Coach’s notes:

We are joining in on CrossFit Pyros WOD today and they in on ours! Post rounds and reps complete to www.crossfitpyro.com and to our comments.

WOD Leaderboard
Comments: 8

Wednesday, November 14, 2018

Complete As Many Reps As Possible (AMRAP) in 30 minutes of:

10 Seated Dumbbell Press – 5/arm, single dumbbell – 50#/35#
10 Left Arm Single Arm Dumbbell Walking Lunge – 50#/35#
10 Right Arm Single Arm Dumbbell Walking Lunge – 50#/35#
5 Strict Chest to Bar Pull-ups
30s L-sit

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9