Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Thursday, October 1, 2020

A1.  Two Foot Vertical Jump – Max height X 5 sets, rest approx. 90s

A2.  L-Sit – As Long As Possible X 5 sets, rest approx. 90s

A3.  Wallballs – 10 (unbroken) reps X 5 sets, rest approx. 90s

Notes:  Work to heaviest load and height

A4.  Hip and Back Extension – 10-15 (controlled) reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 2

A1. 31” above extended reach.
A2. About 30s of some form of “L” or “h” per round.
A3. Used 20# each round and increased the height each round. Last round was 4 bricks above the 11’ line with reasonable accuracy.
A4. 8-10 each round. Really focused on solid/controlled movement.
Thanks Derek!


A. 34″. Measured the height of the ring after and it was only at 9’8″, which is about 4′ off my best jumps. Having said that, (despite my enormous stature)……….I’m shrinking………..so 10′ is now further away!!!!!!!!!!
B. 20s each round off parallettes.
C. 25# @ 10’/25# @11’/30# @ 10’/30# @ 10’/30# @ 10′
D. 10/9/9/9/10 -scaled reps a bit cause it was messin with me hammies for the vertical jump.


Log in to comment