2/18/15 Wednesday
Performance A. Every two minutes, for 20 minutes (10 sets) of: Clean Cluster x 1.1 *Build as you go to a tough complex B. AMRAP in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees Over…
10/22/14 Wednesday
Performance A. Build to a 1 RM Power Clean B. Box Squat; 4 reps x 8sets, rest 2-3min -Same weight all sets C. 21-15-9 reps for time: Power Clean, 135/95 Bar Facing Burpee Competition Wod will be posted…
9/30/14 Tuesday
Performance A. Death by Power Clean, 115/75 Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.…
8/12/14 Tuesday
Performance A. Take 15 minutes and build to today’s 1RM Clean B. Three sets for max reps: 1min AMRAP Ground to Overhead (135/95), Rest 2 minutes Competition Wod will be posted at gym
6/24/14 Tuesday
Performance A. Take 15 minutes to establish a 1-rep max Power Clean Beginners: EMOM for 10min perform 2 Hang Power Cleans + “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power…
6/18/14 Wednesday
Performance A. EMOM for 10min Power Clean *increase your weight after 5 minutes *Focus is on speed and technique first and load second + Complete the following for time: 400m run 20 Pull-ups 20 KBS 20 Sit-ups 200m run 20…
6/4/14 Wednesday
Performance A. After a thorough barbell warm-up take 10 minutes to establish a 1 rep max power clean + Every :30sec for 5min complete: 1 Power clean @ 75%-80% of above + For time: buy in: 400m run Then 3…
3/25/14 Tuesday
Performance A. In 20 minutes, work up to a 1-RM Power Clean Beginners: 2-Position Power Clean (Above knee. Floor) B. Five rounds for time of: 5 Power Cleans 135/95 10 burpees Competition Wod will be posted at gym
3/17/14 Monday
Performance A1. Power Clean Cluster; 1.1.1 x 5 sets, Rest 20 seconds A2. Tall Box Jumps x 5 reps, STEP DOWN, Rest 3 minutes B. Every three minutes, for a total of five sets, complete the following: 6 Power Clean (use…
3/4/14 Tuesday
Performance A1. Barbell Bench Press; 5-3-3-2-2, rest 90sec A2. Squat Clean Cluster; 1.1.1 x 5 sets; Rest 90 seconds + B. Three rounds for time of: 10 Hang Power Clean (135/95 lbs.) 15 Dips Competition Wod will be posted…
2/26/14 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 If you choose not to sign up there will still be a 9am class every Saturday to get your workout in…
2/21/14 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 any…
11/5/13 TUESDAY
Performance A1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM A2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM + 30 Squat Clean for time…
7/31/13 Wednesday
Performance *Spend 10 minutes in your warm-up practicing kipping pull-ups and Double Unders. *If you can not perform pull-ups then you will still practice your kip A. In eight sets or less, build to a heavy Clean (Full cleans are…
5/1 Wednesday
FitCamp A1. Wall Walks; 2-3 x 3 sets, rest 45sec A2. V-Ups; 15-20 x 3 sets, rest 45sec + 12 min Amrap of: 20 yd Walking Lunge 10 Burpees 100m Run Fitness A1. Back Squat @ 30×1; 8-10 reps…
2/12/13 Tuesday
Fitness 4 sets; Against a 4minute Running clock, complete: 25 KBS (32/24kg) 400m Run Double Unders x max reps in remaining time Rest 4minutes between sets Performance A. Take 15 minutes and build to today’s 1RM Clean B. Three sets…
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…
2/1/13 Friday
Fitness A. Turkish Get-Up; 25 reps/arm: not for time but try and keep moving B1. Bar/Ring dips 20 for time x3; rest 1 min B2. Ring rows @2010 – 20-25 reps x3; rest 1 min + On the min for…