Class Schedule
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2/3/15 Tuesday

Performance 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…

10/20/14 Monday

Performance 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…

9/5/14 Friday

Performance A. 
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Snatch   B. 
Every minute, on the minute, for 15 minutes: 2 Snatch or Power Snatch 4 Burpees over Barbell *Load can vary from minute to…

3/26/14 Wednesday

Performance 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…

1/29/14 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…

11/22/13 Friday

Performance A. Squat Snatch, build to a 1RM B. Above Knee Hang Power Clean, 3-3-3-3-3, 2min rest Go Heavy! C. For time: 10 Bar Muscle-ups 10 C2B Pull-ups 10 Ring Dips 10 Kipping HSPU -or- Three rounds for time: 10…

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…

4/20/13 Saturday

FitCamp In teams of two, alternating each movement, complete ten rounds of: Front Rack KB lunges (35lbs/arm; 20lbs/arm) x 10 reps Burpees x 10 reps 300 Meter Run (Partner A performs Front Rack KB lunges; Partner B performs 10 burpees;…

3/8/13 Friday

Fitness/Performance A. Power snatch; build to a tough single fast B. @ game pace:20 Burpees to 6″ OH 20 Power Snatch @ 75/45lbs 20 Burpees to 6″ OH 10 Power Snatch @ 95/75lbs + Rest 5 min + Row 500m @85%…

3/4/13 Monday

FitCamp Bulgarian Split Squat @30×1; 6-8 reps/leg x 4 sets,
 Rest 60 seconds + In teams of three, and only one partner working at a time: 6min AMRAP Wall Balls Rest/Transition 1min 6min AMRAP Burpee Box Jump Overs   Fitness…

12/31 Monday

A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM B1. Power Clean, 1 rep x 5 sets, 2…

10/23 Tuesday

A. Find a tough 1rep on Squat Snatch + “Annie” 50,40,30,20,10 Double Unders AbMat Sit-Ups