2/26/15 Thursday

Snatch, hard work


A. Take 10 minutes to practice  C&J Technique

B. Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk x 1.1

*build as you go


C. CrossFit Games Open Event 11.3

Complete as many reps as possible in 5 minutes of:

Squat Clean & Jerk (165/110 lbs)



Wod will be posted at gym

9/26/14 Friday


A. EMOM for 9min:

Clean & Jerk

Min 1: 3 reps at 115/75 or 50# under PR

Min 2: 2 reps at 125/85 or 40# under PR

Min 3: 1 reps at 135/95  or 30# under PR


B.  Buy in: 100 Double Unders

21-15-9 of:

KBS (70/53)


Cash Out: 100 Double unders



C.  Front Squats; 2 reps x 5 sets

Build to tough 2 reps in 3-4 sets and use that same weight for all sets



Wod will be posted at gym

6/10/14 Tuesday


Take 12 minutes to establish a 1 rep max Power Clean & Push Jerk


Complete 5 rounds for time of:

3 power clean & push jerks @ 60% of 1RM

10 box jumps (24″/20″)

3 power clean & push jerks

100m run



Wod will be posted at gym

4/29/14 Tuesday


A. Clean and Jerk Cluster; 1.1.1 x 4 sets, rest 2min


5 sets for times of:

3 Power Clean (165/115lb)

6 Ring Dips

9 Box Jumps (24/20”)

12 Hand-Release Push-Ups

Rest 3 minutes



Wod will be posted at gym

2/5/14 Wednesday

REGISTER for the 2014 Reebok CrossFit OPEN!

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


 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.



Take 15 minutes to work up to a heavy-ish Clean & Jerk


EMOM for 15min of:

Above knee Hang Snatch + Front Squat + Push Jerk

*light loads! Focus on positional speed and solid receiving positions!


Two sets for max reps of:

60 seconds of Squat Clean & Jerk

Rest 60 seconds


AMRAP in 5 mins:

30 Wall Balls – 20/14#  (10/9 ft)

21 Burpees

30 Wall Balls

15 Burpees

30 Wall Balls

9 Burpees



Wod will be posted at gym