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Archives: Unilateral

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

Tuesday, May 5, 2020

At Home WOD:

Complete 2 rounds for time of:

30 Dowel Front Squat
30 V-ups
30 Dowel Clean and Jerk
30 Prone Back Extension
30 Dowel Overhead Squat
30 Side Plank Raises, left
30 Dowel Snatch
30 Side Plank Raises, right
30 Split Squat Jumps, left
30 Clap Push-ups
30 Split Squat Jumps, right

WOD:

Complete 2 rounds for time of:

15 Front Squat
30 V-ups
15 Clean and Jerk
30 Prone Back Extension
15 Overhead Squat
30 Side Plank Raises, left
15 Snatch
30 Side Plank Raises, right
15 Split Squat Jumps, left
30 Clap Push-ups
15 Split Squat Jumps, right

Note:  Use 95#/65# bar for all lifting movements.

Coach’s notes:

Post time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Wednesday, April 29, 2020

At Home WOD:

A1.  Split Squat Jump – 8-12 reps/side X 5 sets, rest 60-90s

A2.  Double Milk Jug Sliding Side Lunge to Squat – 8-12 reps/side X 5 sets, rest 60-90s

A3.  Alternating Elbow to Knee Crunch – 8-12 reps/side X 5 sets, rest 60-90s

A4.  GHD Raise – 6-8 reps X 5 sets, rest 60-90s

WOD:

27, 21, 12, 9, 6, 3 reps for time of:

Wallballs – 20#/14#
Knees to Elbows

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Friday, April 17, 2020

AT Home WOD:

6 rounds for time(s) of:

15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Supine Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00

 WOD:

6 rounds for time(s) of:

15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Ring Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 5

Thursday, April 16, 2020

At Home WOD:

A1.  Milk Jug Front Rack Split Squat – 45-60s/leg @ 3030 X 5 sets, rest approx. 60s

A2.  Hamstring Curls – 15-20 reps @ 20X1 X 5 sets, rest approx. 60s

A3.   Push-ups – 45-60s @ 3030 X 5 sets, rest approx. 60s

WOD:

A1.  Dumbbell Suitcase Split Squats – 8-12 reps @ 3030 X 5 sets, rest 60-90s

A2.  GHD Raises – 6-8 reps X 5 sets, rest 60-90s

A3.  Push-ups – 45-60s @ 3030 X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets of At Home and “regular” WOD to comments.

WOD Leaderboard
Comments: 3

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