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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.


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Sunday, August 26, 2019

A.  Work to a heavy triple touch and go power clean in the first 15 mins.

B.  “Elizabeth” – 21, 15, 9 rep rounds for time of:

Clean – 135#/95#
Ring Dips

Coach’s notes:

Post load reached for A and time to complete B to comments.

WOD Leaderboard
No Comments

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Friday, August 23, 2019

A.  Tabata Intervals for reps of:

  1. Sumo Deadlift High Pull – 75#/45#
  2. V-ups
  3. Shoulder Press – 75#/45#
  4. Box Jumps – 24”/20”

B. With any time remaining practice front and back scales, inverted burpees and/or planks.

Coach’s notes:

Post reps per movement per round and all totals to comments.

WOD Leaderboard
Comments: 4

Thursday, August 22, 2019

WOD:

Front Squat – 2, 2, 2, 2, 2, 2, 2

Compare to Sunday, April 14, 2019

TT WOD – Open Prep:

15.5 – Complete, 27, 21, 15, 9 rep rounds for time of:

Row (cals)
Thrusters – 95#/65#

Compare to Saturday, March 28, 2015

Coach’s notes:

Post loads for all sets of front Squat and time to complete 15.5 to comments.

WOD Leaderboard
Comments: 5

Wednesday, August 21, 2019

A.  Run 1 mile.

B.  50, 40, 30, 20, 10 rep rounds for time of:

Double Unders
Kettlebell Swings (unbroken) – 1.5/1.0 pood

Coach’s notes:

Post time for mile and time to complete couplet to comments. Credit to thedavecastro for part B.

WOD Leaderboard
Comments: 11

Tuesday, August 20, 2019

WOD:

For time complete:

30 Clean and Jerk (Grace) – 135#/95#
30 Muscle-ups

30 Snatch (Isabel) – 135#/95#

 

TT WOD – Opens Prep:

16.4 – Complete As Many Rounds As Possible (AMRAP) in 13 minutes of:

55 Deadlift – 225#/155#
55 Wallballs – 20#/14#
55 Cal Row
55 Handstand Push-ups

Compare to Thursday, January 10, 2019

Coach’s notes:

https://crossfitcalgary.ca/wod/thursday-january-10-2019/

WOD Leaderboard
Comments: 10

Monday, August 19, 2019

30, 20, 10 rep rounds for time of:

Air Bike (Cals)
Toes to Rings

REST 1:00, then

15, 10, 5 rep rounds for time of:

Burpees with ring touch
Overhead Squat – 135#/95#

Coach’s notes:

Post time for each couplet and total working time to comments.

WOD Leaderboard
Comments: 3

Sunday, August 18, 2019

Clean – 1, 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, August 17, 2019

TT WOD – Partner:

In Partners complete 3 rounds for reps of:

1:00 AMRAP Synchro Burpees to Bar
1:00 AMRAP Synchro Ring Rows
1:00 AMRAP Synchro Box Jumps – 24”/20”
1:00 AMRAP Synchro Medicine Ball Cleans – 20#/14#
1:00 REST,

Then accumulate As Many Reps As Possible (AMRAP) in 7 minutes of:

40 Double Unders
30 Kettlebell Swings – 1.5/1.0 pood
(one athlete working at a time)

WOD:

5 rounds for time of:

1 Pegboard Ascent
100 Double Unders
10 DB Hang Split Snatches – 80#/50#
10 DB Hang Clean and Jerk – 80#/50#

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 3

Friday, August 16, 2019

Mary

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

5 Handstand Push-ups
10 Pistols
15 Pull-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5