WODS

Warm-Up 2-3 sets (10min): Single leg RDL x 8/leg Forward Crawl x 50’ Half Kneeling Single Arm KB Press x 8/arm + Warm-up movements below Workout A1. Russian Step-Ups; 6-8/leg x 3 sets, rest 30sec A2. Seated SA DB Press…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) or DB Thrusters (50/35lb) 21 Double-Unders + Rest until the running clock…

A. For all of below, your goal should be to increase load throughout so that your initial hang positions prime your movement for the full snatches that come last. EMOM, for 3min (3 sets): High Hang Snatch x 2 reps…

Warm-Up Coach’s choice Workout A1. Every 3 minutes, for 15min (5 sets) of: Pause Front Squat x 5 reps @ 32X1 -Or- A2. Every 90 seconds, for 15min (5 sets of each): Station 1 – Goblet Squat x 8 reps…

Warm-Up 2 sets: Forward/backward Crawl x 15’/each Superman Swimmer kicks x 30sec 90/90 windmill x 10/side + 3 sets: Single unders x 30 Clean Grip RDL x 5 Muscle Cleans x 5 Back squat (light load) x 5 Straight Leg…

Warm-up Coach’s choice Workout A1. DB Bench Press w/ pause; 6-8 reps x 4 sets, rest 45 A2. BB Row; 8-10 x 4 sets, rest 45 A3. L-Sit Taps from KB’s; 10/leg x 4 sets, rest 45 B. Complete as…

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row, 2000m Bike, or 1000m Ski, or 1200m Run 100 Kettlebell Deadlifts 100 Meter…

A. Every 90sec, for 15min (10 sets): Power Clean x 1 rep *Build over the course of the 10 sets to today’s heavy. Choose an option below B1. Complete rounds of 9, 7 and 5 reps for time of: 205/145…

Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) Run 400 Meters, or Bike 1000m, or Ski 400m *Modify the workout appropriately such that you get at least 90 seconds to…

  Warm-Up Arm/elbow circles x 10/each Tricep stretch side bend x 10/side Downward Dog x 10 + 3 sets: Barbell Bench Press w/ pause (increasing load each set) x 5 reps Ring Row w/ pause x 5reps Hanging Knee Raise…

Warm-up Hip Cross-Over x 10 Rollover to V-sit x 10 Lateral Lunge x 10 Forward Lunge x 10 Leg swings (front-to-back and side-to-side) x 10 each + 2 sets: Russian Step Up x 6-8/leg Single Leg RDL w/ KB x…

18.5 HEAT SCHEDULE   2018 Calibrated-End-Of-Open-Party!!! – This Saturday, March 24th 6pm-10pm @ Calibrated – Time for the best party of the year! – Potluck style food & drink. Bring family, friends, kids – Let’s unwind and celebrate making it…

2018 Calibrated-End-Of-Open-Party!!! – March 24th 6pm-10pm @ Calibrated – Time for the best party of the year! – Potluck style food & drink. Bring family, friends, kids! – Let’s unwind and celebrate making it through the Open! – There will…

18.5 Announcements!  Please contact me no later then this evening (Wednesday) if you do not plan on participating this Saturday.  2018 Calibrated-End-Of-Open-Party!!! – This Saturday…March 24th 6pm-10pm @ Calibrated – Time for the best party of the year! – Potluck…

2018 Calibrated-End-Of-Open-Party!!! – This Saturday…March 24th 6pm-10pm @ Calibrated – Time for the best party of the year! – Potluck style food & drink. Bring family, friends, kids – Let’s unwind and celebrate making it through the Open – There…

2018 OPEN Announcements! Make sure you submit 18.4 scores no later then 8pm tonight (Monday) !!!   Warm-Up 2 sets: Lateral Crawls x 15’/side Theraband Squats @55X1 x 4 reps Quadruped Torso Rotations x 10/side Single Leg Glute bridge x…