WODS

Performance A. Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10 Burpee Box Jump-Overs (24″/20″) *Post your lowest time of all 6 sets *Goal is fastest lowest time…if that makes sense   B. 10-15 Minutes…

Performance A1. Serrano Back Squat (4 stops at 3sec pause); 3-5 reps x 4 sets, rest 60sec A2. Dumbbell Bench Press; 8 reps x 4 sets, rest 60sec A3. V-Ups; 20 reps x 4 sets, rest 60sec   B. EMOM,…

Performance A. Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps (20sec supinated hold or 20sec Ring Row static hold) At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps (3-4…

Performance A. EMOM, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+%  …

Performance In teams of three, complete five rounds each, for max reps, of: Push-Ups (these must be perfect! Thighs touching ground at any point is a no rep – do barbell pushups if need be) 100 Meter Farmer’s Carry Wall…

Performance *After a thorough Power clean warm-up, coach will provide tips to cycle barbell correctly and help each athlete choose a suitable and challenging load that fits their current fitness level.   A. For time: 8 Unbroken Power Cleans x…

Performance A. EMOM, for 30 minutes: Minute 1 – 30 Double-Unders (or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders) Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings   B. For time: Row…

Performance A1. Front Squat; 5 reps x 5 sets, rest 60sec A2. Sandbag “bear hug” carry; 100 Meters x 5 sets, rest 60sec   B. Complete as many rounds and reps as possible in 12 minutes of: Run 200m 20…

Performance A. EMOM, for 20 minutes (4 sets of each): Minute 1 – Ring Rows @2111 x 8 reps or 6-8 Strict supinated chest to bar pull-ups Minute 2 – Left Leg lateral Box Step-Ups x 6-8 reps or 5-6…

Performance A. Every two minutes, for 20 Minutes (10 sets): Hang Power Clean + Front Squat + Hang Clean *Coach will help you choose whether to build or stick with light to moderate weights   B. 2016 Masters Qualifier Event…

Performance A. AMRAP in 6 minutes of: 10 Pull-Ups 15 Push Press (95/65) 20 Russian Kettlebell Swings (53/35lbs) *Score is total reps + When the clock reaches 10:00 complete the following… + AMRAP in 6 minutes of: Row 1000/800 Meters…

Performance A. Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges *Remember this one from April 6th, 2016? Goal is to either go heavier on each set then before, or take two extra steps per set at same…

Performance A1. Push Press; 5-6 reps x 3 sets, rest 45sec A2. Ring Rows @ 2111; 8-10 reps x 3 sets, rest 45sec A3. Prone Plank Hold; 45sec x 3 sets, rest 45sec   B. Performed in teams of 2…

Performance Choose an Option below…   AMRAP in 18 mintues of: 10 Dips (ring/bar/or bench) 15 Kettlebell Swings (53/35lbs) 20 Box Step-Ups with Dumbbells (50/35)   – Or –   AMRAP in 18 minutes of: 5 Muscle-Ups or (5 C2B…

Happy Birthday to my lovely wife! Our Calibrated family wouldn’t be possible without you! Love you!   Performance A1. Serrano Back Squat (3 stops); 3 reps x 4 sets, rest 60sec A2. Dumbbell Bench Press; 10 reps x 4 sets,…

Performance A. Every 2 minutes, for 20 minutes (10 sets): Mid-thigh Hang Snatch + Above knee Hang Snatch + Below Knee Hang Snatch *Try and add 5 total lbs each set   B. Three sets for max calories/reps of: 60…

Performance In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Balls (20/14 lbs.) *Team members will alternate tasks, with only one member working at any one…

Performance Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) -or- Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 15 Kettlebell Swings 10 Dumbbell…