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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.


WOD Leaderboard

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Wednesday, February 12, 2020

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

3 Power Snatch – 135#/95#
6 Chest to Bar Pull-ups
9 V-ups
12 Reverse Double Unders

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12

Tuesday, February 11, 2020

WOD

Row 500m

Rest as needed.

Row 1000m

In-between and/or after rows practice SLIPS.

 

TT WOD – Gymnastics

A1.  Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s

A2.  Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s

A3.  Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss

Note:  Use banded seat assistance or “toe nail” leg support

B1.  Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s

Note:  Ensure to keep hollow body position.  To progress add shoulder touches.

B2.  Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s

B3.  Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s

Note:  Turn thumbs back at top.

Coach’s notes:

For rowing, complete in any order and post time for both rows to comments. In TT gymnastics post all results to comments.

WOD Leaderboard
Comments: 20

Monday, February 10, 2020

"DT"

5 Rounds for time of:

12 Deadlift  – 155#/105#
9 Hang Power Clean  
Push Jerk  

Compare to June 26, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 26

Sunday, February 9, 2020

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

Wallballs – 20#/14#
Row (Cals)
Single Leg Alternating Squats (pistols)
*After each round perform 5 bar muscle-ups.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, February 8, 2020

TT WOD – Partner:

In partners complete for time:

50 Knees to Elbows (alternate every 5 reps)
50 HSPU’s (alternate every 5 reps)
100 Sumo Deadlift High Pull (alternate every 10 reps) – 95#/65#
200 Double Unders (alternate every 25 reps)
200 Squats (alternate every 20 reps)
100 Kettlebell Swings (alternate every 10 reps) – 1.5/1.0 pood
50 Push-ups (alternate every 5 reps)
50 Box Jumps (alternate every rep) – 20” for all

NO REST, then every 3:00 for 4 rounds (in partners) complete:

20 Cal Row
30 Front Squats – 95#/65#
AMRAP Push Press – 95#/65#

WOD

Work to your heaviest in the following complex:

Snatch High Pull/Muscle Snatch/Power Snatch/Hang Power Snatch/Hang Squat Snatch – 1/1/1/1/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, February 7, 2020

Tabata Intervals for reps of:

  1. Box Jump Overs (using hands on box) – 24”20”
  2. Dumbbell Ground to Overhead – 50#/35#/hand
  3. Toes to Rings
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

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

WOD Leaderboard
Comments: 10

Thursday, February 6, 2020

WOD:

5 Rounds for time(s) of:

30s L-sit
15 Back and Hip Extensions (controlled tempo)
60s Handstand Hold
15 Overhead Squats – 95#/65#
REST 90s

TT WOD – Gymnastics:

A1.  L-sit holds – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  Knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all gymnastics to comments.

WOD Leaderboard
Comments: 9

Wednesday, February 5, 2020

Complete for time:

50 Strict Pull-ups
For every break perform 5 thrusters – 95#/65#
50 Ring Push-ups
For every break perform 5 Sumo Deadlift High Pull – 95#/65#
200 Double Unders
For every break perform 10 Knees to Elbows
100 Switch Lunges
For every break perform 10 V-ups
1000m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Tuesday, February 4, 2020

WOD:

Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s

Compare to Sunday, November 17, 2019

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

Note:  Progress to moving off the wall.

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

Note:  Add a pause at the top.

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  If shoulders internally rotate, cradle dowel with thumbs facing up.

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  Keep thumbs facing up.

Coach’s notes:

Post loads for all sets of back squat and results for all gymnastics to comments.

WOD Leaderboard
Comments: 16

Monday, February 3, 2020

A1.  Dumbbell Shoulder Press – 5 reps X 5 sets, rest 60-90s

A2.  Row – 250m X 5 sets, rest 60-90s

A3.  Handstand Walk – As Far As Possible in one set X 5 sets, rest 60-90s

A4.  Rope Climb – 3 (unbroken) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 14