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Lifting Ourselves and One Another

Saturday, July 4, 2009

As many rounds in 10 minutes:


8 Ring Dips

24 Jumps Squats


Rest 5 minutes:


As many reps as possible in 5 minutes:


Back Squat


Coach’s notes:  Guys use 155 lbs and gals 95 lbs for back squat.  Post rounds from set 1 and reps from set 2 to comments.

CrossFit Calgary is happy to offer TARGETED CLASS – POSE Running starting this Sunday, July 5 at 4 pm for 1 hour. 
There are 12 classes in the session and registration is required for both members and non-members.  Member registration is $100 and $250 for non-members.  Class size is limited. 


Comments: 7

CF Kids 845 am class will be indoors at CrossFit Calgary HQ today. Thank you

7 rounds with toe touch at bottom of dip
42 Squats
Need to keep working on getting low with squats

This morning’s WOD:

A: 3 rounds of
30 seconds AMRAP Med Ball Squat
30 seconds skipping

2 minute rest

B: 3 rounds of
30 seconds AMRAP KB swing to forehead
30 seconds skipping

2 minutes rest

C: 3 rounds of
30 seconds AMRAP DB push press
30 seconds skipping

2 minute rest

D: 4 rounds for time
30 seconds AMRAP GHD situps
30 seconds AMRAP Abmat situps
30 seconds front bridge

15/10/11 20# Med Ball Squat
32/34/46 skipping

15/14/14 1 Pood KB swing
42/40/52 skipping

15/9/9 15# DB push press
46/47/45 skipping

19/13/11/10 Abmat situps
30/25/30/30 second front bridge
12/8/7/7 GHD situps

James’ WOD as described above. I was toast after the warm-up alone and couldn’t catch my breath before the actual workout started. Was a very hard morning, but also a lot of fun. Thanks James! (Didn’t keep track of reps.)

WOD as described above.
Med ball 20#, 2 pood KBS, 25lb DB PP.
Did not track reps.

Me neither

James 0930- Excellent class as described above
Med ball 14#, 1.5 Pood KBS, 15 # DB PP
Did not track reps

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