WODS

Wednesday 3/23/16

2016 OPEN Announcements! 16.5 Same as last week, The Heat & Judging Schedules will be posted Thursday Evening on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). Any registered athlete not able to attend Saturday must email …

Tuesday 3/22/16

Performance A. Every 2 minutes, for 12 minutes (6 sets): Thruster – from floor *Set 1 – 10 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 4 reps *Set 5 – 2 reps *Set…

Monday 3/21/16

Performance A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups *If you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6…

Friday 3/18/16

HEATS WILL BEGIN AT 8:40AM ON SATURDAY!!! OPEN 2016 HEATS 16.4 16.4 Calorie Row Times I attached an excel file that converts row splits to calories an hour Performance Warm-Up 35cals on Rower *Take note to your cal/hr avg…

Thursday – 3/17/16

2016 OPEN Announcements! 16.4 Same as last week, The Heat & Judging Schedules will be posted Tonight by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). There will be no regular Saturday classes during the OPEN.…

Wednesday 3/16/16

2016 OPEN Announcements! 16.4 Any registered athlete not able to attend Saturday must email by the end of the day today! If you do not email me by this time, you cannot reschedule. I will also need an email from…

Tuesday 3/15/16

2016 OPEN Announcements! 16.4 Same as last week, The Heat & Judging Schedules will be posted Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). There will be no regular Saturday classes during the…

Monday 3/14/16

Performance A. Every 2 minutes, for 18 minutes: Station 1: Chest supported DB Row x 10 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 45-60 seconds Station 3: Hollow Rocks or Holds x 45-60 seconds or Strict Toes to…

Friday – 3/11/16

Click Link for Heat Schedule OPEN HEATS 16.3 Performance Warm-Up and Game prep for both RX and Scaled will be posted at gym and lead by coach *All members not registered will do the warm-up with class then……

Thursday 3/10/16

2016 OPEN Announcements! 16.3 – Same as last week, The Heat & Judging Schedules will be posted Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). – There will be no regular Saturday classes…

Wednesday 3/9/16

Performance Band-Assisted Upper Anterior Chain Opener Prone Pectoral Stretch x 2 minutes each arm Single-Arm Hang from Bar x 30 seconds each arm + Incline Bench T Raises @ 2121; 10 reps x 2 sets, rest as needed Incline Bench…

Tuesday 3/8/16

Performance A. EMOM, for 15 minutes: Minute 1 – Front Squat or Goblet Squat x 8 reps Minute 2 – Box Jumps x 10-12 reps Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111 B1. Three rounds for…

Monday 3/7/16

Performance A. EMOM, for 15 minutes: 3 Strict Pull-Ups 3 Renegade Rows (Renegade Row = Push-Up, Row Left, Push-Up, Row Right) B. For max reps: 3 Minutes of max Row cals or AirDyne cals Rest 2 minutes 3 Minutes…

Saturday 3/5/16

CrossFit OPEN 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:…

Friday 3/4/16

Click Link below to open up Heat Schedule ATT OPEN ATHLETES: We will only be using 1 bar for this workout so it is advised that everyone bring a friend to load their bars accordingly as they are advancing. 16.2…

Thursday 3/3/16

2016 OPEN Announcements! 16.2 Same as last week, The Heat & Judging Schedules will be posted Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). There will be no regular Saturday classes during the…