Class Schedule
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2/17/15 Tuesday


  1. Every 3 minutes, for 18 minutes (6 sets): (you will have the 3min to complete the prescribed work load)

Minutes 0-3 & 9-12: Rope Climb Technique Work – no more than 4 ascents

*If you don’t have a strict pull-up yet, focus on 8-10 pull-up progressions


Minutes 3-6 & 12-15: Free standing Handstand work

*Use partner assists to learn balance points and accumulate time upside down


Minutes 6-9 & 15-18: Roll to Candlestick x 8-12 reps


  1. Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups or L-Seated DB Press

1 Minute of Strict Pull-Ups/eccentrics/ring rows

Rest 3 minutes



Wod will be posted at gym