1/14/14 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 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.

Performance

A. 
Two sets, not for time, of:

Double-Unders x 50 reps

Toes to Bar  x 8-10 reps

*For each of these movements, work on movement efficiency – make these as effortless as possible.

 

B. Overhead Squats @ 5020, 3 easy reps x 3 sets, 90 sec

C. 
Every 90sec, for a total of 10 sets: 
 0,1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30

Power Snatch (High Hang.Below Knee) 1.1

*Loads: Start at around 50-60% of 1RM and add 5# total each set

+

C. 
AMRAP in 5 minutes of:

Row 1000 Meters

95/65 lb Power Snatch x Max Reps

+

Rest 5 minutes

+

AMRAP in 5 minutes of:

50 Push-ups

Toes to Bar x Max Reps

 

Competition

Wod will be posted at gym