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.

Monday, April 12, 2021

A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

20 Back Extensions
14 Double Milk Jug Overhead Switch Lunges
8 Burpees Over Milk Jug Dowel

B1.  GHD Raise – 6-10 X 4 sets, rest approx. 45s

B2.  Double Milk Jug Lateral Raise to Press – 15-20 reps @ 2020 X 4 sets, rest approx. 45s 

B3.  Pike Raise Over Milk Jugs – 12-20 reps (6-10/side) X 4 sets, rest approx. 45s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Sunday, April 11, 2021

In partners working one at a time complete As Many Rounds As Possible (AMRAP) in 15 minutes of:

1/4 Field there and back – 2 foot hops
1/4 Field there and back – Bear Crawl Medicine Ball Push
1/4 Field there and back – Medicine Ball Toss
1/4 Field there and back – Gorilla Side Shuffle

NO REST

Medicine Ball Carry – around full field
75 Free Standing Wallballs each, then
100 Front Plank Shoulder Taps each, then
75 Sit-ups each, then
Medicine Ball Carry – around full field

Coach’s notes:

Post rounds and reps for A and time to complete B to comments. Dress for the weather, we go rain or shine or snow or sleet or hail……………

WOD Leaderboard
Comments: 1

Saturday, April 10, 2021

In partners working one at a time complete as many of the following shuttle sprints as possible in 20 minutes:

1/4 field there and back each
1/2 field there and back each
3/4 field there and back each
Full field there and back each

Then working at the same time complete:

1/2 field there and back each walking lunge with single KB/DB overhead
Full field field there and back each carry KB/DB overhead
100 ground to overhead each (KB/DB)

Coach’s notes:

Post shuttle sprints completed for A and time to complete B to comments. If you have a personal DB or KB you can bring it, otherwise we will have ones onsite.

WOD Leaderboard
Comments: 1

Friday, April 9, 2021

A. Completed Every Minute on the Minute (EMOM) for 15 minutes of:

5 Double Milk Jug Dowel Get-ups
10 Dowel Supermans

Then, NO REST

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

10 Double Milk Jugs Sotts Press
10 Supine Body Rows
10 Lateral Hops over Dowel

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
No Comments

Thursday, April 9, 2021

A1.  Hang Muscle Snatch/Hang Power Snatch – 10/10 X 5 sets, rest 45-60

A2.  Forward/Reverse Sprints – As Many Reps As Possible (AMRAP) in 30s X 5 sets, rest 45-60s

A3.  Bent Over Milk Jug Lateral Raise Windmill – 10-15/arm X 5 sets, rest 45-60s

A4.  Reverse Skipping – 90s X 5 sets, rest 45-60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, April 7, 2021

5 rounds for time(s) of:

10 Strict Handstand Push-ups
20 Overhead Dowel V-ups
30 Split Squat Jumps (15/leg)
40 Dowel Overhead Squats
50 Bent Over Double Milk Jug Rows
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Tuesday, April 4, 2021

As Many Rounds as Possible in 25 minutes of:

Run 400m
12 Hang Squat Cleans
18 Free Standing Wallball Push/Press Throws

Coach’s notes:

Post results to comments.

WOD Leaderboard
No Comments

Monday, April 5, 2021

Grab the whole family and find a steep hill.  Race each other recording your distance for each set of:

10 sets of:

Sprint 30s
Rest 2:30

Coach’s notes:

Post distance and notes regarding each set to comments.

WOD Leaderboard
No Comments

Sunday, April 4, 2021

 

A. Spend 18 minutes working to a challenging 5 rep Sumo deadlift.

B. As Many Rounds As Possible (AMRAP) in 9 minutes of:

4 Burpees Over Box

10 Alternating Double Dumbbell Forward Lunges – 5/leg

NO REST, then

As Many Rounds As Possible (AMRAP) in 9 minutes of:

10 Handstand Shoulder Taps

5 Bar Muscle-ups

 

 

Coach’s notes:

Coach’s notes:  Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Saturday, April 3, 2021

Tabata Intervals for reps of:

 

  1. Hands on Box Jump Overs
  2. Forward/Reverse Bear Crawl
  3. Double Milk Jug Sumo Deadlift High Pull
  4. Dowel Overhead Switch Lunges
  5. Dowel Hang Squat Clean

Coach’s notes:

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

WOD Leaderboard
No Comments