2/3/15 Tuesday


A. Snatch Cluster; 1.1.1 x 5 sets, rest 2min

B. Every 90 sec (5 sets):

Clean Segment Pull (2inches, knee cap, high pocket, clean pull) x 2 reps

Watch Video!


C. In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (185/135 lbs)

400 Meter Row or 800m Airdyne

10/20/14 Monday


A. OHS @ 3111; 3-4 reps x 3 sets, rest as needed

B. EMOM for 5 min; Snatch Balance x 2 reps with light weights.

*Possibly just the bar pending how new this movement is to you. You must stick your receiving position for 2-3sec before ascending back up.

C. Snatch, work up to a heavy single in 10 min

*Heavy but no fails. We gotta gain confidence in heavy loads so only build as high as you can where you know you can get it.


For Time:


Thrusters, 95/65

Russian KBS (53/35lbs)

*This was the Final workout at the Festivus Games this Saturday. Carly got 1st in this event which ultimately solidified her 1st place finish overall. Keep in mind this was the 4th workout of the day. Her time was 2:55



Wod will be posted at gym

9/5/14 Friday


Take 10-12 minutes and build to a heavy, but not necessarily 1RM Snatch


Every minute, on the minute, for 15 minutes:

2 Snatch or Power Snatch

4 Burpees over Barbell

*Load can vary from minute to minute.

*Post total amount successfully snatched


C. 3 rnds (not for time) of:

10 Weighted GHD Hip Extensions

10 Strict C2B Pullups

10/leg DB Stiff leg Deadlifts

10 Double DB Bent Over Row (A DB will be held in both hands)



Wod will be posted at gym


3/26/14 Wednesday


A. Above Knee Hang Power Snatch, build to a triple – no dropping b/t reps

B. Back Squat @ 20X1, build to moderate effort set of 5


For time, 3,6,9,12,15 of:

Bar Facing Burpees

Thrusters @ 95/65

*advanced use 135/95lb



Wod will be posted at gym

1/29/14 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.



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

1 Snatch

* Start light and build as you go


 Complete five sets of:

5 Thrusters (95/65)

10 Kettlebell Swings (32/24kg)

20 Double-Unders

Rest 90 seconds



Wod will be posted at gym