1/21/14 Tuesday
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 there will be a cookout for everyone who participated. 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. Spend 15min or three sets each, practicing 2 of the movements below:
6-8 Kipping Handstand Push-Up
20-30 Unbroken Double-Unders
Bar or Ring Muscle-Ups
*Movement efficiency is our goal here– make these as effortless as possible. Flailing ourselves up and down on kipping HSPU’s or doing high knee double unders will get us nowhere in terms of efficiency!
B. For times, with a continuous running clock, complete:
Row 500 Meters
15 Burpees
+
*When the clock reaches 6:00, complete,
+
Three rounds for time of:
10 DB Push Press (use a challenging weight)
8 Toes to Bar
+
When the clock reaches 12:00, complete,
+
Three rounds for time of:
16 Front-Racked KB Lunges (24/16kg each arm)
8 Box Jumps (30/24”)
+
EXTRA
D. For max reps:
4 Minutes of Dips
Competition
Wod will be posted at gym