9/26/14 Friday
Performance A. EMOM for 9min: Clean & Jerk Min 1: 3 reps at 115/75 or 50# under PR Min 2: 2 reps at 125/85 or 40# under PR Min 3: 1 reps at 135/95 or 30# under PR B. Buy…
9/12/14 Friday
Performance A. Find your 1RM Front Squat *Beginners find a tough 5 reps B. 3 rounds for time: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65 C. 3 rounds of: 10 GHD Hip Extensions w/ added weight…
8/1/14 Friday
Performance A. Front Squat; 3-5 reps x 4 sets, Rest 10 seconds A2. Tall Box Jump Cluster; 1.1.1.1.1 (rest 5-7 seconds between singles), Rest 2-3 minutes B. For time: Buy in: Row 1000 Meters Three rounds of: 15 Thrusters (95/65lb) 30…
7/21/14 Monday
Performance A. Back Squat; 5 reps @ 50% of possible 1RM, rest 60sec 3 reps @ 75%, rest 60sec 1 rep @ 85%, rest 60sec 1 rep @ 90-95%, rest 2min + Strict Pull-Ups; Max Reps, rest 2min + Back…
6/23/14 Monday
Performance A. Pause Front Squat @ 24X1 + 2 Front Squats, x 4 sets, rest 2 minutes *Goal is to match or improve on your four heaviest loads used last Tuesday. B1. GHD BE @3011; 6-8 reps x 3 sets,…
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…
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…
1/20/14 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…
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…
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…
11/1/13 Friday
Performance A1. Front Squat @ 20X1, 1 rep x 5 sets, 2:30 min rest (build to a tough 1 rep) A2. Pull-up Cluster, 3.2.1 x 5 sets, 2:30 min rest B. 3 sets ALL OUT: 20 sec AMRAP Squat Clean…
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…
3/13/13 Wednesday
FitCamp A1. Ring Rows @ 21×1; 8-10 reps x 3 sets, rest 45sec A2. body weight Russian Step-Ups; 10 reps/leg x 3 sets, Rest 45sec, + Three rounds for time of: 5 Man-Makers 10 Burpees 15 Kettlebell Swings Fitness A1. …
2/4/13 Monday
FitCamp 5 Rounds 20 Seconds on 40 Seconds off: -Burpees -10 yd Shuttle Sprint -Walking lunges *Etc. On the sound of “Go” accumulate as many Burpees as possible in :20sec, rest :40sec, then, perform as many reps as possible of…
1/4 Friday
A. Front Squat @ 20X1, 1RM B. Clean and Jerk, build to a tough single C. 30 Muscle-ups for time *If you can not perform a Muscle Up than you will spend 10min practicing!
11/26 Monday
Warm-Up 3min Row or Airdyne 3rnds: 5/side Glute Bridge w/ OH Reach 5 Supermans 5 Squat-to-Stand 5/side X-Band Walks 10 Band Pass throughs 10 Black burns Version 1 Fitness A1. Front Squat @ 20×1, 5-5-5-5, 2min (building to a 5RM)…