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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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Tuesday, June 18, 2019

A.  Spend 15 minutes working on handstands, handstand walks and the like.

B1.  Bench Press – 5 reps X 5 sets, rest 90-120s

B2.  Box Jumps – 10 reps (unbroken) X sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, June 17,2019

21, 15, 9 rep rounds for time of:

Pull-ups

Thrusters – 95#/65#

NO REST

30 Clean and Jerk – 95#/65#

REST 3:00

REPEAT

Coach’s notes:

Post time to complete round 1 and 2 and total working time to comments.

WOD Leaderboard
Comments: 13

Sunday, June 16, 2019

A. Run 1 mile.

B.  Work to your heaviest in the following complex:

Power Snatch/Hang Power Snatch/Snatch/Hang Squat Snatch

Coach’s notes:  Post time for run and loads for all sets of complex to comments.

Comments: 3

Saturday, June 15, 2019

TT WOD Partner:

For time complete:

100 Synchronized Squats

400m Carry – 45#/25# plates

100 Twisting Medicine Ball Throws (each) to Partner (50 on each side) – choose your weight.

800m Run

50 Synchronized Front Plank Elbow to Hands

400m Partner Carry – Yes, piggy back, you can switch who carries, or not.

50 Synchronized Deadlift – 225/155#

100 Synchronized Squats

 

WOD:

As Many Reps As Possible (AMRAP) of the following sets:

  1. Strict Pull-ups
  2. 60s Erg for Cals – your choice.
  3. Push-ups
  4. V-ups
  5. Back Squat – body weight
  6. Reverse Unders

 

Coach’s notes:  Post time to complete Partner WOD and reps for each set of WOD to comments.  WOD can be performed in any order.

No Comments

Friday, June 14, 2019

Tabata intervals for reps of:

 

  1. Knees to Elbows
  2. Overhead Squat – 95#/65#
  3. Side Shuffle – 20ft.
  4. Ring Rows

 

Coach’s notes:  Post reps per movement, per round and all totals to comments.

Comments: 1

Thursday, June 13, 2019

WOD:

A.  Shoulder Press – 6 reps X 5 sets, rest 90s-120s

B.  Push Press – 3 reps X 5 sets, rest 90-120s

TT WOD – Accessory:

A1.  Strict Eccentric (pull-up) Press Away Lower – 8-10 reps @ 40X1 X 5 sets, rest 90-120s

A2.  Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s

B1.  Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s

B2.  Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s

B3.  Bottoms Up Kettlebell Overhead Hold – 60s X 4 sets, rest 60s

Note:  If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.

 

Coach’s notes:  Post loads for all sets in WOD and results for all sets in TT WOD to comments.

Comments: 4

Wednesday, June 12, 2019

Every Minute on the Minute (EMOM) for 10 minutes complete:

Row 18/15 Cals

NO REST, Then,

Every Minute on the Minute (EMOM) for 10 minutes complete:

70 Double Unders

Compare to Wednesday, July 25, 2018

Comments: 5

Tuesday, June 11, 2019

WOD:

As Many Rounds As Possible in 35 minutes of:

400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s

A2.  Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s

Note:  Progress towards a straight body position throughout.

B1.  Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s

Note:  If you reach 12 reps progress to 8-10 reps/leg single leg.

B2.  Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post rounds and reps complete for WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 12

Monday, June 10, 2019

A.  Spend 15 minutes working on strict muscle-up technique.

B.  “Dottir Benchmark” – Complete one round for time of:

12 Bar Muscle-ups
21 Deadlift
9 Bar Muscle-ups
15 Hang Power Cleans
6 Bar Muscle-ups
9 Shoulder to Overhead

Coach’s notes:

This is a WOD from the Reykjavik Crossfit Championship. Prescribed weight was 100kg/70kg, the CFC rx’d weight will be 185#/120#. Post time to complete to comments.

WOD Leaderboard
Comments: 13

Sunday, June 9, 2019

Complete all sets:

A.  3:00 Cumulative Total L-sit

B.  3:00 AMRAP Double Unders

C.  3:00 Max. Cal Row

D.  3:00 AMRAP Burpees

E.  3:00 Kettlebell Swings – 1.5/1.0 pood

 

Coach’s notes:

Complete in any order and post results for all sets to comments.

WOD Leaderboard
Comments: 3