Class Schedule
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1/30/13 Wednesday


5 minutes: row for max calories
4 minutes: max reps HR push ups
3 minutes: max reps step ups w/ dumbbells or KB,  (held farmer carry style)
2 minutes: max reps sit ups
1 minute: max reps Double Unders

*Record total reps from all movements*


A1. Deadlift @20×1; 6-8 x 4sets: rest 45sec

A2. Wall Climbs; 3-5 reps x 4, rest 45sec

A3. Double Unders; amrap 45sec x 4; rest 45


3 rounds for time:

20 reps Dumbbell Thrusters

20 Sit-Ups



Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on –

Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

3-minute AMRAP of:


5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 90 sec and pick up where you left off, repeat x4

– OR –

3-minute AMRAP of:


5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups


Rest 90 sec and pick up where you left off, repeat x4


*Score total number of rounds completed.