WODS

  A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 90 seconds, for 6 minutes…

  A. Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over Bar 100 Calorie Row *Partition reps however you like but only 1 person…

A. Every 90sec, for 15 minutes (10 sets): Hang Snatch + OHS *Build in loads over the course of the 10 sets, but prioritize movement quality.   B. Four sets of: 2 Snatch Lift-Offs + Snatch Deadlift with 6 second…

A. Every 90sec, for 15 minutes (10 sets): Hang Clean + Front Squat *Build in loads over the course of the 10 sets, but prioritize movement quality.   B. Four sets of: 2 Clean Lift-Offs + Clean Deadlift with 6…

A. In 1-12 min build to a tough 3 reps on Bench Press Then… For time: 30 bench Press @ 80% of today’s tough 3   B. Three sets of: Barbell Skull Crushers x 8-10 reps -60sec of Lower body…

  A. Back Squat; 5-5-5-3-3 – Build to a heavy triple. Use spotters on all work sets.   B. AMRAP in 9min of: 3-6-9-12-15, adding 3 reps per round of… Pull-Ups Burpees *Scale the Pull-Ups to Banded or Jumping Pull-Ups…

In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10 each – 225/155 lbs) 30 Pushups (15 each) + 30 Sit-Ups (15 each) *Partners must run together, and may only…

A lot of conditioning this week. Hang in there. We will resume more strength training next week. Wanted to give the barbells and Oly lifts a break after the OPEN. A. Every 3 minutes, for 36 minutes (3 sets of…

A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning…

A. Build to a 3-RM Dumbbell Z-Press + For time: 30 Dumbbell Z-Presses @ 85% of today’s 3-RM *These must be perfect reps!   B. In teams of two: Complete 10 sets each AFAP, 300/250m Row -or- 15/10cals on Assault…

A1. Single Arm DB bench Press; 5 x 5, rest 60sec A2. Front Rack Alternating Reverse Lunges w/ KB’s; 6/leg x 5 sets, rest 60sec *Build and make the final 3 sets of each heavy   B. Every 6 minutes,…

17.5 OPEN Announcements Today (Monday) is the last day to make-up 17.5!! Feel free to come in anytime during regular class hours and perform the workout. Make sure you ask around for someone to judge you before you come in!…

OPEN 17.5 HEAT Schedule   Reebok CrossFit OPEN 17.5 – Generalized warm-up 5 min Aerobic Work to increase body temp 5 min Flossing/Smashing/Rolling 5-10min Movement based Dynamic Stretches 5-10min Specific Movement Preparation for 17.5 + WORKOUT Rx’d (Ages 16-54) 10 rounds…

OPEN 17.5 HEAT Schedule Generalized warm-up led by coach (example) 5 min Aerobic Work to increase body temp 5 min Flossing/Smashing/Rolling 5-10min Movement based Dynamic Stretches 5-10min Specific Movement Preparation for 17.5 + Coach’s choice but here is an example…

17.4 OPEN Announcements! The Heat & Judging Schedules will be posted Tonight (Thursday) by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG)  Heat Times will be from 9am – 12:00pm.   A. Every 3 minutes, for…

17.4 OPEN Announcements! The Heat & Judging Schedules will be posted Tomorrow (Thursday) Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG) Any registered athlete not able to attend the upcoming Saturday MUST email…

17.5 OPEN Announcements! The Heat & Judging Schedules will be posted Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG) Any registered athlete not able to attend the upcoming Saturday MUST email …