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Lifting Ourselves and One Another

Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Saturday, January 25, 2020

TT WOD – Partner:

In partners complete:

10 Synchronized Rounds of Cindy 

Then complete 2 rounds of:

20 Synchronized Clean and Jerk – 135#/95#

30 Synchronized Wallballs – 20#/14#

40 Synchronized Ring Rows

WOD

Partitioning as you see fit complete 3 rounds for time of:

6 Muscle-ups

12 Dumbbell Press – 45#/30#/hand

18 Dumbbell Hang Squat Cleans – 45#/30#/hand

24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”

30 Two Foot Lateral Hops Over Dowel – 24”/20”

600m Row

Coach’s notes:

Post time to complete each WOD to comments.

WOD Leaderboard
Comments: 6

Friday, January 24, 2020

WOD:

A1.  Bench Press – 5 reps X 5 sets, rest 90-120s

Compare to Tuesday, November 26, 2019

A2.  Side Shuffle – 10 reps (20 ft.) X 5 sets, rest 90-120s

Compare to Tuesday, January 7, 2020

A3.  Kettlebell Swing – 20 (unbroken) reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 11

Thursday, January 23, 2020

WOD:

5 rounds for time(s) of:

5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s

With any time remaining work on your reverse skipping.  

TT WOD – Gymnastics-

A1.  L-sit holds – 5s hold X 3-4/set X  3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 13

Wednesday, January 22, 2020

Practice SLIPS for 20 minutes

Clean and Jerk 1-1-1-1-1 reps

Coach’s notes:

Post clean and jerk loads to comments.

WOD Leaderboard
Comments: 11

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 23

Monday, January 20, 2020

A1.  Overhead Barbell Walking Lunges – 10 steps (5/leg) X 5 sets, rest 90-120s

Compare to Friday, April 7, 2017

A2.  Peg Board Ascents – 2 (unbroken) X 5 sets, rest 90-120s

Compare to Monday, April 15, 2019

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

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

Saturday, January 18, 2020

TT WOD – Partner:

In Partners complete for time:

500m Row each, then working at the same time complete:
50 Squats each
100 Sit-ups total
50 Squats each
100 Push-ups total
50 Squats each
100 Double Unders total
50 Squats each
100 Thrusters total – 65#/45#
500m Row each

WOD – “Double Triplets”

21, 15, 9 rep rounds for time of:

Dumbbell Walking Lunges – 50#/35#/hand
Pull-ups
Box Jumps – 24”/20”

Then without rest complete:

10 rounds of:

4 Knees to Elbows
6 Power Snatch – 95#/65#
8 Reverse Double Unders

Coach’s notes:

Post time to complete Partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Friday, January 17, 2020

WOD

A.  Work to a challenging triple deadlift in 12 minutes.

B. Complete As Many Rounds As Possible in 12 minutes of:

3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#

Etc.

Coach’s notes:

Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!

WOD Leaderboard
Comments: 11

Thursday, January 16, 2020

WOD:

Death by Calories – Rowing

Row 1 Cal in the first minute.
Row 2 Cal in the second minute.
Row 3 Cal in the third minute.
Row 4 Cal in the fourth minute, etc., until you are unable to complete the required calories in that minute. 

NOTE:  Reset the rower each round.

 

TT WOD – Gymnastics:

 

A1.  L-sit holds – 5s hold X 3-4/set X 3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 6-8 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post total calories rowed for WOD and results for all sets in Gymnastics TT to comments

WOD Leaderboard
Comments: 15