Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
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

We all start here

Interested in trying CrossFit?

Your first drop-in visit is on us! Afterwards, either a Foundations session or the Intro to CrossFit program is mandatory for all new members to participate in group classes.

Friday, April 19, 2019

Work to your heaviest in the following complex:

8 Deadlift/4 Squat Cleans/2 Thrusters

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Thursday, April 18, 2019

WOD:

A.  Row 2000m or 1 mile run

Compare to Wednesday, April 12, 2017 or Sunday, July 15, 2018

B.  Practise skill/movements of choice with time remaining.

 

TT WOD – Accessory:

A.  Bottoms up KB Press – 7-9 reps @ 3030 X 4 sets, rest 60-90s

B1.  Farmers carry (Dumbbells or KB’s) – 60s X 4 sets, rest 60s

Notes:  No hook grip and hands must be in the center of the grip (i.e. no touching wrist to the side)

2.  Overhead Barbell Hold – 60s X 4 sets, rest 60s

C.  Plank Complex – 30s each at Front/Left/Right X 3 sets, rest 30-60s

Note:  Progression is to rings.

Coach’s notes:

Post time for row or run and notes for practice from WOD to comments. Post results for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 11

Wednesday, April 17, 2019

“Annie, Are You OK?”

21, 15, 9 rep rounds for time of:

Row (Cals)
Thrusters – 65#/45#
Medicine Ball Cleans – 20#/14#
Sumo Deadlift High-Pulls – 65#/45#
Burpees

Coach’s notes:

Post time to complete to comments. Happy birthday Coach Kimmer! Enjoy your birthday WOD!

WOD Leaderboard
Comments: 18

Tuesday, April 16, 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 

Compare to Thursday, February 21, 2019

TT WOD – Accessory:

A.  Front Rack Double KB or DB Split Squat with lateral band – 8-12 reps/leg @ 3030 X 4 sets, rest 60-90s

B1.  Glute Bridge on bench – 25-45s X 4 sets, rest 60s

Notes:  Shoulder blades off the bench, progress to single leg if you reach 45s for all 4 sets.

B2.  Wall Sit – 60s X 4 sets, rest 60s

Note:  Progress to loaded if you reach 60s for all 4 sets.

 

  1. Seated, Supported (hands) V Hold – 15-30s X 4 sets, rest 60s

Notes:  Hands are between legs.  Progression is to gradually apply more weight to the hands in an attempt to lift yourself off the floor.

Coach’s notes:

Post time to complete WOD and results for all sets of TT WOD to comments.

WOD Leaderboard
Comments: 7

Monday, April 15, 2019

A1.  Back (Hip) Extension – 10-12 reps @ 3011 X 5 sets, rest 60-90s

A2.  Turkish Get-Up – 7 reps X 5 sets, rest 60-90s

Compare to Tuesday, May 29, 2018

A3.  Peg Board Ascents – 2 reps (unbroken) X 5 sets, rest 60-90s

Compare to Tuesday, February 26, 2019

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Sunday, April 14, 2019

Front Squat – 2, 2, 2, 2, 2, 2, 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, April 13, 2019

TT WOD – Partner:

Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:

5 Back Squat (from Floor) – 135#/95#
5 Pull-ups

Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:

2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.

Then with NO REST and working in partners, one person working at a time complete:

2000m row, then
50 Burpees over Rower.

WOD:

6 rounds for time(s) and load(s) of:

Row 400m
10 Bench Press
Rest 2:00

Coach’s notes:

Post rounds and reps complete in partner WOD, plus time to complete to comments. Post time per round, weight per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 5

Friday, April 12, 2019

A.  1 round for time of:

27 Deadlift – 225#/150#
50 Double Unders
21 Deadlift – 225#/150#
50 Double Unders
15 Deadlift – 225#/150#
50 Double Unders
9 Deadlift – 225#/150#
50 Double Unders

B.  Practice skipping with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Thursday, April 11, 2019

WOD:

A1.  Barbell Front Rack Walking Lunge – 5 reps/leg X 5 sets, rest 90-120s

Compare to Wednesday, August 30, 2017

A2.  Alternating Single Arm Dumbbell Push Jerk – 5 reps/arm X 5 sets, rest 90-120s

Compare to Tuesday, February 26, 2019

A3.  L-sit Rope Climb – 1 rep X 5 sets, rest 90-120s

Notes:  Start seated, ascend and descend in L.

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-12/arm X 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-12/arm @3011 X 4sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 4

Wednesday, April 10, 2019

Complete As Many Rounds As Possible (AMRAP) in 25 minutes of:

2 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead – 50#/35#
15 Push-ups
4 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
6 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups

Etc., increasing by 2 Toes to Bar each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13