Class Schedule
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WODS

Monday – 11/6/17

Warm-Up 1 set: Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Straight leg and arm bear crawl x 50’ Forward and Backward Forearm Smash x 30sec Forearm stretch x 30 sec each…

Saturday – 11/4/17

In teams of 4, rotate through four stations for max reps. Three Sets Each of: 60 Seconds of Assault Bike (for Cals) – Rest 60 seconds 60 Seconds of Thrusters (95/65 lbs) – Rest 60 seconds 60 Seconds of Toes…

Friday – 11/3/17

Warm-Up Wrist/elbow/Arm circles Over and Back Tricep Stretch Side bend Quadruped Torso Rotations Roll Over to V-Sit Superman to hollow hold Roll-overs x 5/side + 2 sets: Theraband Goblet Squat @ 5511 x 4 reps Half Kneeling 1-arm bottoms up…

Thursday – 11/2/17

Warm-up Forward lunge to instep x 10 Backwards lunge w/ reach x 10 Cossack Squats x 10 Tricep Stretch Side bend x 10 Over and Back x 10 Bow and bend x 10 + 2 sets: Sandbag Squats x 6-8…

Wednesday – 11/1/17

Warm-Up Iron Cross x 10 Rollover to V-Sit x 10 Knee Hug x 10 Hip Cradle x 10 Spiderman lunge x 10 Heel toe Drop Lunge x 10 Toe Walk x 50’ Heel walk x 50’ + 30sec Singles 30sec…

Tuesday – 10/31/17

Warm-Up 1 set: Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Straight leg and arm bear crawl x 50’ Forward and Backward Forearm Smash x 30sec Forearm stretch x 30 sec each…

Monday 10/30/17

Warm-Up 2 Sets: 90/90 Windmill x 10/side Quadruped Torso Rotations x 10/side Downward Dog x 5 Crawl w/ 2.5 plate and ball on back x 50’ + 2 sets: Single Arm bent-over KB or DB Row x 8-10/arm BB bench…

Saturday – 10/28/17

In teams of three, complete five sets for max reps of: 60 seconds of Wall Balls 60 seconds of Box Jump-Overs (24/20”) or Rope Climbs (15’) for advanced 60 seconds of Burpees – Rest 60 seconds *Teams get one Wall…

Friday – 10/27/17

Warm-Up Coach’s Choice barbell Warm-Up Workout A. Take 15-20 minutes and build to today’s 1-RM Snatch B. For time: 40 Alternating Reverse Lunges with KB Goblet Hold (70/53) 20 MB or Sand Bag Ground to Over Shoulder 20 Pull-Ups 30…

Thursday – 10/26/17

Warm-Up 2 sets: Tricep Stretch Side bend x 10 Reverse Snow Angels x 10 1-leg Glute bridge contralateral iso hold x 15sec/side x 2/each Birdog w/ ball on small of back x 10/side + 2 sets Kneeling (both knees) 1-arm…

Wednesday – 10/25/17

Warm-Up Dynamic drills (coach’s choice) + 2 sets: Bear cub crawl x 50’ Single Leg Bridge x 10/side Single Leg Rdl x 10/side + 2 sets: Sandbag Squat @33×1 x 5 reps Single Leg Lowering x 5/leg Workout A. Choose…

Tuesday – 10/24/17

Warm-Up Movement Prep 1 5 reps of each movement Workout A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. *Choose three exercises and perform…

Monday – 10/23/17

Warm-Up 2 sets: 10 Monster walk forward and back 10 Single leg RDL (5/side) 10/side Banded Sword Drill 10/side Quadruped Thoracic Rotations (from feet and hands not knees and hands) + 2 sets: Theraband Goblet Squats (5 down and 5…

Saturday – 10/21/17

Heat Times Event 1 – 12:00pm Event 2 – 1:30pm Event 3 – 3:00pm In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 Meter Run 20 Power Cleans (135/95 lbs) 20 Toes…

Friday – 10/20/17

Warm-Up 2 sets: Theraband Squat (5 down and 5 at bottom) x 4 reps Ring Row Hold x 20sec Glute focused Split Squat (3 down and 3 up) x 4/leg Standing 1/arm banded row x 10/arm Prisoner Walking Lunges x…

Thursday – 10/19/17

  Warm-up 1 set: Quadruped Y Hold (straight midline, tight abs) 15sec hold/side x 8 reps alternating Prone T’s on bench x 20 reps (every 5th rep hold for 5sec) Prone W’s on bench x 20 reps (every 5th rep…

Wednesday 10/18/17

Warm-up 2rnds Cossack Squats x 5-8/leg (use light KB in front rack if manageable) Single Leg Glute Bridge off floor x 8-10/leg Lateral Band Walk x 10/side Lateral Duck Walk x 10 side + Warm-up movements below A1. Dumbbell Death…

Tuesday – 10/17/17

A. Every 2 minutes, for 16 minutes (8 sets) of: 2 Snatch Lift-Offs + Snatch *Perform a pull from the floor to mid-knee and pause for 2 seconds at that position, then return the barbell to the floor, repeat, then…