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.

Wednesday, February 21, 2018

4 rounds for time of:

400m Row
10 Power Cleans – 155#/105#
50 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Tuesday, February 20, 2018

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

 

Compare to December 03, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

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

10 Wallballs – 20#/14#
10 Box Jumps – 24”/20”
10 Power Snatch – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Sunday, February 18, 2018

“Strict Lynne”

5 Rounds for reps of:

Maximum Body Weight Bench Press
Maximum Strict Pull-ups

 

 

Compare to April 19, 2015

Coach’s notes:

Post reps per exercise, per round and all totals to comments. Note, that Lynne is not a timed workout.

WOD Leaderboard
Comments: 6

Saturday, February 17, 2018

7 rounds for time(s) and load(s):

30 side shuffle – 10 ft.
5 Snatch
5 Muscle-ups

REST 2:00

Coach’s notes:

Post time and load per round and total working time to comments.

WOD Leaderboard
Comments: 3

Friday, February 16, 2018

Every Minute on the Minute (EMOM) for 21 minutes complete:

15/12 Cal Row
30 foot Handstand Walk
20 Dumbbell Front Rack Walking Lunges – 20#/30#

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 5

Thursday, February 15, 2018

Work to your heaviest in the following complex:

High Hang Squat Clean/Hang Squat Clean/Squat Clean/Split Jerk X 2

Coach’s notes:

Post load reached to comments.

WOD Leaderboard
Comments: 13

Wednesday, February 14, 2018

In partners complete 1 Round for time of:

1000m row
100 Push-ups
50 Medicine ball clean thrusters – 20#/14#
25 Toes to bar
250 Double Unders
100 Push Press – 45# for all
50 Medicine ball tosses over the rig – choose your weight
25 Toes to bar
1000m row

Coach’s notes:

Post time to complete to comments. For the medicine ball toss over the rig, set up like a wallball, but throw the ball over the pull-up bar to your partner on the other side of the rig. Choose the h

WOD Leaderboard
Comments: 10

Tuesday, February 13, 2018

Complete As Many Rounds As Possible (AMRAP) in 5 minutes of:
50 Double Unders
9 Burpees

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

40 Squats
12 Handstand Push-ups

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

30 Box Jumps – 24”/20”
15 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Monday, February 12, 2018

A.  Build to a heavy set of 3 in deadlift.

B.  As Many Rounds As Possible (AMRAP) in 7 minutes of:
Wallballs – 20#/14#
and Every Minute on the Minute (EMOM) perform 5 deadlift – 225#/155#

Coach’s notes:

Post load for deadlift in A and number of wallballs complete in B to comments.

WOD Leaderboard
Comments: 11