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.

Thursday, September 19, 2019

WOD:

4 rounds for reps of:

1:00 Dumbbell Bear Crawl – 45#/30#/hand, 5 feet per rep
1:00 Double Unders
1:00 Dumbbell Overhead Walk – 45#/30#/hand
1:00 Row – Cals
1:00 Rest

Compare to Thursday, February 28, 2019

TT WOD – Opens Prep:

12.4 – As Many Reps As Possible in 12 Minutes of:

150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target)
90 Double-unders
30 Muscle-ups

Coach’s notes:

Post reps per round per movement and all totals for WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 5

Wednesday, September 18, 2019

A1.  Hang Power Clean – 2 reps X 6 sets, rest 90-120s

A2.  Strict Pull-up – 4 reps X 6 sets, rest 90-120s

A3.  (Free) Handstand Hold – 10-15s X 6 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, September 17, 2019

WOD:

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

15/12 Cal Row
10 Squat Snatch
5 Muscle-ups
REST 2:00

TT WOD – Opens Prep:

17.5 – 10 rounds for time of:

9 Thrusters
35 Double Unders – 95#/65#

Coach’s notes:

Post rounds complete and weight used for snatch. Choose your weight for snatch and vary throughout the workout if you so choose.

WOD Leaderboard
Comments: 11

Monday, September 16, 2019

1 Round for time of:

400m run, then


3 rounds of:
5 Devil’s Press – 50#/35#
10 Pistols
20 Pull-ups


800m Run, then

2 Rounds of:

5 Devil’s Press – 50#/35#
10 Pistols
20 Pull-ups


1600m Run, then

1 Rounds of:

5 Devil’s Press – 50#/35#
10 Pistols
20 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Sunday, September 15, 2019

1 round for time of:

5 Rope Climbs
10 Clean and Jerk – 225#/150#
20 Strict Handstand Push-ups
30 Box Jumps – 30”/24”
40 GHD Sit-ups
50 Deadlift – 225#/150#
100 Double Unders

“The best way to find yourself is to lose yourself in the service of others.” — Mahatma Gandhi

Thank you to all Granite Games volunteers. We are better today because of you.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, September 14, 2019

Coach’s notes:

Note that ALL classes are cancelled today due to our hosting of the Granite Games Throwdown. Post time to complete 5km run to comments.

WOD Leaderboard
Comments: 1

Friday, September 13, 2019

“Macho Man”

Every Minute on the Minute (EMOM) for as long as possible complete:

3 Power Cleans
3 Front Squats
3 Jerks

Coach’s notes:

Choose your own weight, but aim for 10-15 minutes. Post load used and minutes complete to comments.

WOD Leaderboard
Comments: 3

Thursday, September 12, 2019

WOD:

27, 21, 15, 9 rep rounds for time of:

Row (Cals)
Burpees over Rower

TT WOD – Opens Prep:

12.3 – As Many Rounds As Possible (AMRAP) in 18 minutes of:

15 Box Jumps – 24”/20”
12 Push Presses – 115#/75#
9 Toes to Bar

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 8

Wednesday, September 11, 2019

Back Squat – 2, 2, 2, 2, 2, 2, 2, 2

Between sets practice front and back scales.

Compare to September 25, 2018

Coach’s notes:

Post loads for all sets and notes for scales practice to comments.

WOD Leaderboard
Comments: 8

Tuesday, September 10, 2019

WOD:

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

1 Peg Board Assent
7 Bar Pull Overs
14 Single Arm Dumbbell Push Jerk (7/side)
14 Cal Erg – your choice

REST 2:30

TT WOD – Opens Prep:

13.2 – As Many Rounds As Possible (AMRAP) in 10 minutes of:

5 Shoulder to Overhead – 115#/75#
10 Deadlift – 115#/75
15 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete WOD and reps completed for TT WOD to comments.

WOD Leaderboard
Comments: 6