6/16/14 Monday

Performance

A. Pause Front Squat @ 24X1 + Front Squat; 6 sets, rest 2 minutes

*Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B. Seated Leg Curls with Band (1sec pause with feet under buttocks) 15 reps x 3 sets, rest 2min

+

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Wallballs (20/14)

-Complete 15 double unders after each round of wallballs (or 45 singles)

 

Competition

Wod will be posted at gym

3/5/14 Wednesday

Performance

A1. Strict Weighted Pull-Ups; 2-3 reps
x 4 sets, Rest 90 seconds

A2. Front Squat + Jerk; 1 rep each x 4 sets, 
Rest 90 seconds

B. 
AMRAP in 5 minutes of:

10 Pull-Ups

10 Alternating Pistols (or 10 Goblet Squats)

+

Rest exactly 5 minutes

+

AMRAP in 5 minutes of:

10 Toes to Bar

20 Double-Unders

 

Competition

Wod will be posted at gym

1/20/14 Monday

REGISTER for the 2014 Reebok CrossFit Games!

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

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

 

Performance

A. 
Every two minutes, for 12 minutes (6 sets):

1 Front Squat @ 85-95%

 

B. 
EMOM, for 12 minutes:

Hang Clean + Jerk @ 85-90%

 

C. 
For time:

30 Wall Balls

300m Row

30 Burpees

300m Row

30 Wall Balls

 

Competition

Wod will be posted at gym

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 t gym

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 Time:

75/50 Bar Dips

-or-

“O.P.T. 2”

10 rounds for time:

500m Row

15 Burpees

 

Competition

Wod will be posted at gym