Performance
A. Every 90sec for 7:30 (5 sets)
1-2 Push Press’s
B. Every 90 sec for 7:30min (5 sets)
1-2 Split Jerks
C. For time:
21 Burpees
15 Thrusters (95/65 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run or Row or 1mile on AirDyne
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
Competition
Wod will be posted at gym
Performance
A1. 1 Shoulder Press + 4 Push Press x 4 sets, rest 60sec
A2. Strict Toes-to-Bar; 8-10 x 4 sets, rest 60sec
B. AMRAP in 8 minutes of:
5 Hang Power Clean (135/95)
10 Pull-Ups
15 Hand-Release Push-Ups
Competition
Wod will be posted at gym
Performance
A1. Push Press; 3-5 reps x 4 sets, Rest 90sec
A2. Weighted Pull-Ups; 3-5 reps x 4 sets, Rest 90sec
B. 600 Meter Partnered Farmer’s Carry
*Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half way point and finish.
*4 lengths of the parking lot equals 300m
Competition
Wod will be posted at gym
Performance
A. Take 12min to establish a 1rep max Push Press
B1. Ring Row @ 20×0; AMRAP x 2 sets, rest 60 sec
B2. Dead Hang L-Sit (from pull-up bar); AMRAP x 2 sets
+
AMRAP in 12 minutes of:
5 push press @ 65% of 1 rep max
7 burpees
9 box jumps
100m run
Competition
Wod will be posted at gym
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 there will be a cookout for everyone who participated. 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
A. On an 18min continuous clock, take,
8 minutes to build to today’s heavy Push Press,
6 minutes to build to today’s heavy Push Jerk,
4 minutes to build to today’s heavy Split Jerk
+
10min Rest and set up for Backsquat
+
B. Back Squat; 4 sets, rest 2min b/w sets
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
Max Reps @ 85%
*No excessive pause at top of max rep set. 2 seconds at most!
C. 6min AMRAP, of:
10 Power Cleans (135/95 lbs)
10 HR Push-Ups
20 Double-Unders
Competition
Wod will be posted at gym
