2/4/14 Tuesday

REGISTER for the 2014 Reebok CrossFit OPEN!

Sign up ASAP and select Calibrated CrossFit as your home Affiliate!

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

 These workouts will be done at Calibrated every Saturday b/w 10am and 1pm.

The WODS will be no different from any other training day except everyone will have a judge and a Heat they are assigned to. Immediately following the OPEN we will have a cookout to celebrate everyon’s hard work!  Despite your ranking this will be a great way to help our Calibrated Community grow while setting some awesome goals for your future in CrossFit!

If you choose not to sign up there will still be a 9am class every Saturday to get your workout in.

 

Performance

A1. Back Squat @ 30×1; 4-5 reps x 5 sets
(go as heavy as possible), rest 20 seconds

A2. Side Plank Leg Raise; 12 reps x 5 sets, rest 2-3min

* Keep the body in a perfectly linear alignment through the entire set. Make sure you’re breathing and not hitching at your ribs to elevate your hips. Take these reps in three cluster sets if you cannot perform all 12 consecutively.

 

B. 
 AMRAP in 10 minutes:

1k Row

50 burpees – no jump @ top

Amrap double unders in remaining time

*Top Male Finisher – Tommy @ 230 Double UNders

*Top Female Finisher – Brittany @ 229 Double Unders

* Any male or female that beats this gets a free T-Shirt and tub of Recovery Blend from Pursuit Rx

 

Competition

Wod will be posted at gym