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

Tuesday, November 19, 2019



A.  300 Double Unders for time.

B1.  Turkish Get-up – 5 reps/arm X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Wall Toss – 10-12 reps/side X 4 sets, rest 60-90s

B3.  Front Plank – 60-90s X 4 sets, rest 60-90s

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch/Snatch Balance – 2/2/2 X 7-8 sets, rest 90-120s

B.  Snatch Grip BTN Press – 4 reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 5

– 148 double unders unbroken (3 rep PR)
– 300 double unders in 3:40
– Turkish get ups 30, 35, 40, 45
– Ball Toss 14#
– plank hold 90 secs per round

A. 231 DUs in 5:00. Didn’t realize we were capped at 5min or woulda gone a bit harder maybe. Got extremely dizzy/fuzzy vision like 10 reps into these, not sure what the deal was with that. first 91 unbroken, new PR.

B1. 0.5 pood for all. Planning to go up, but my puny shoulders couldn’t take any more with good form.
B2. 10/side for all with 10# ball
B3. 45s/45s/30s/30s. These fancy new Josh Sather L2 hoity toity planks were dang hard. Cramping at the end.

Thanks Derek!

A: 5:05. Took me almost 2 minutes to get the last 100. I need to learn to not go for a big set at the start when it’s a lot for time.

B1: 15#/15/10/10. Arms wanted nothing to do with these. Thanks for the cue about placing the free hand beside rather than behind, Derek. Made a huge difference.

B2: 10/side with an 8# ball.

B3: 60 seconds for each but took 2 sets. Ditto what Jeff said about the new plank.

Thanks Ragnar! Great class and music!!!

A) 3:16. I ended up doing 300 unbroken :).
B) .7pood KB for the get ups. 60sec plank, 10lb wall ball toss.

A) worked up to 95lbs
B) worked up to 65lbs


A: 2:28 – I messed up at 290 and 298…. ggerrrrrr

B1: 1 pod for all 4 sets. Shoulder were jacked from yesterday so focused on hitting all 14 points.

B2: 10#, 12 reps for all 4 points. Any heavier and I was compromising speed.

B3: 60/70/80/90. I LOvE the active plank. Total game changer.

Thanks Josh. Great work 10am.

TT during open gym:

A: 75/95/115/125/135/145/155

B: 65/85/95/100/105

Log in to comment