2/26/15 Thursday
Performance 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…
9/26/14 Friday
Performance 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…
6/10/14 Tuesday
Performance 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 &…
4/29/14 Tuesday
Performance 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 Competition Wod will be…
2/5/14 Wednesday
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…
11/9/13 Saturday
Performance “O.P.T 2” 10 rounds for time: 500m Row 15 Burpees –or— A. Front Squat @ 20X1, Find 1RM B. Clean and Jerk, build to a tough single C. For Time: 75/50 Bar Dips Competition Wod will be posted…
11/8/13 Friday
Performance *Your coach will pick which one you are doing. Whichever one is done today you will be doing opposite one tomorrow. A. Front Squat @ 20X1, Find 1RM B. Clean and Jerk, build to a tough single C. For…
6/28/13 Friday
Performance (Testing) A. Take 15min to build to a heavy Hang Snatch B. Take 15min to build to a heavy Hang Clean & Split Jerk C. In 5 sets build to a tough Front Squat Competition Wod will be posted…
5/10 Friday
Fitness A1. Alternate DB Press; 8-10/arm x 3 sets, Rest 30 seconds A2. Dumbbell Walking Lunge; 20 steps, Rest 30 seconds A3. Turkish Get-Up; 2/arm, Rest 30 seconds A4. Prone Plank Hold; 45-60 seconds, Rest 30 seconds + Four sets for times of: Row…
4/26/13 Friday
Fitness A1. Turkish Get-Ups; 5/arm x 3 sets; rest 60 A2. Pull-Ups x Max Reps OR Pull-Ups @51×1; 3-5 reps x 3 sets, Rest 60 seconds + For time: 50/30 Push-Ups 300-Meter Run 30 Heavy Kettlebell Swings 300-Meter Run 50/30…
3/26/13 Tuesday
Fitness A1. Pull-Ups @ 51×1; 5 reps x 3 sets, Rest 60 seconds A2. Side Planks x 30 seconds/ side, Rest 60 seconds A3. Double-Under Practice x 60 seconds, Rest 60 seconds + 8 min AMRAP: 10 Dumbbell Push Press 10 Burpee…
3/18/13 Monday
FitCamp In teams of four, complete four sets of the following circuit for max reps/calories: 60 seconds of Jumping Lunges 30 seconds rest 60 seconds of push ups 30 seconds rest 60 seconds of Rowing 30 seconds rest 60 seconds…
3/13/13 Wednesday
FitCamp A1. Ring Rows @ 21×1; 8-10 reps x 3 sets, rest 45sec A2. body weight Russian Step-Ups; 10 reps/leg x 3 sets, Rest 45sec, + Three rounds for time of: 5 Man-Makers 10 Burpees 15 Kettlebell Swings Fitness A1. …
2/26 Tuesday
Fitness A1. KBS; 20 reps x 4 sets; rest 45 sec, A2. Ring Push-ups @ 21×1; 6-8 reps x 4 sets, rest 45 sec, A3. Russian Step Ups; 10 reps/leg x 4sets, rest 45 sec A4. Bear cub crawl with…
1/4 Friday
A. Front Squat @ 20X1, 1RM B. Clean and Jerk, build to a tough single C. 30 Muscle-ups for time *If you can not perform a Muscle Up than you will spend 10min practicing!
10/22 Monday
A. Find a 1rm Squat Clean & Split Jerk B. Amrap Pullups – 1 attempt C. Row 2000m @ 75%
5/29 Tuesday
12 minutes to establish a 1RM Power Clean & Push Jerk. + For time: 30 Box Jumps 24/20″ 20 Deadlifts 225/155# 30 T2B 20 Lateral Burpees 30 V-Ups 20 Power Cleans 135/95# 30 Alternating Russian Step Ups 20 Burpee Box…
5/18 Friday
A. In 15 minutes, build to a 1-RM Clean and Jerk + “The Chief” Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.