1/27/15 Tuesday
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…
10/8/14 Wednesday
Performance A. Build to a heavy Push Jerk in 5 attempts *Warm up with the bar as much as you want but once you throw weight on the bar that counts as 1 attempt. B. Build to a heavy…
8/13/14 Wednesday
Performance A. Take 15 minutes to build to a heavy Split Jerk B. AMRAP in 5 minutes of: 5 Burpees 5 Pull-Ups (Chest-to-Bar Pull for advanced) + Rest 5min + AMRAP in 5 minutes of: 6 Dips (Rings for advanced)…
3/18/14 Tuesday
Performance A. Take 15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, Split Jerk B. Three rounds for time of: 10 Thrusters (135/95) 15 Kettlebell Swings (32/24kg) 20 Pull-Ups Competition Wod will be…
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…
1/24/14 Friday
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…
2/13/13 Wednesday
FitCamp Four sets for times of: Row 500 Meters or Bike 35calories 15 Burpees 20 Wall Balls Rest 5 minutes Fitness A. Take 15 minutes to build to three heavy reps of Deadlift + For time: 15 Deadlifts (using 75%…
9/18 Tuesday
A. Split Jerk – find your 1RM B. AMRAP Pull Ups – 4 sets; rest 5 min b/t sets + 20min mobility work focusing on shoulder complex