WODS

Performance A. Every 2 minutes, for 18 minutes: Station 1: Muscle-Ups x Max Reps in 45 seconds * Scaled – 3 Rolls to Candlestick + 6-8 Dips   Station 2: HSPU’s x max reps in 45sec * Scaled – 45-60…

Click Link below to open up Heat Schedule Heats Start at 8am Saturday Morning! OPEN 16.1 HEATS Performance A1. OHS @ 3211; 3 reps x 4 sets, rest 60sec A2. Ring Rows @ 2112; 6-8 reps x 4 sets, rest…

2016 OPEN Announcements! Heat & Judging Schedules will be posted tonight by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). If you are registered for the OPEN and have NOT emailed me THIS week to reschedule…

2016 OPEN Announcements! Heat & Judging Schedules will be posted every Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). Every Saturday we will have heats scheduled from 9am-11:45am. There will be no regular…

2016 OPEN Announcements! Heat & Judging Schedules will be posted every Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). Every Saturday we will have heats scheduled from 9am-11:45am. There will be no regular…

2016 OPEN Announcements! Heat & Judging Schedules will be posted every Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG). Every Saturday from 2/27 through 3/26 we will have heats scheduled from 9am-11:45am. There…

Performance Choose one of the following: Option 1 A1. In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Run 1 mile 50 Pull-Ups 100 Kettlebell Swings (53/35) 100 Burpee Box Jump-Overs…

Performance Choose one of the following: Option 1 A1. Every two minutes, for 16 minutes (8 sets of): Overhead Squat @3111 x 3-4 reps *if mechanics are there build in weight over the course of the 8 sets.   Option…

Performance A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps *Build over the course of 8 sets   B. EMOM, for 21 minutes: Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2…

Performance A. Every 2 minutes, for 20 minutes (5 sets each): Station 1 – Deadlift @3111 x 6 reps Station 2 – Dumbbell Bench Press @2011 x 8 reps   Choose one of the following B1. AMRAP in 10 minutes…

Performance A. Every 2 minutes, for 18 minutes (3 sets each), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents or Kipping-Pull up Technique Work – no more then 15 pull-ups…

Due to the unexpected snow, in combination with it being President’s Day, we will be canceling the 5:30am class. All other class’s are as scheduled. Sorry for any inconvenience! Performance A. EMOM, for 20 minutes, rotate through the following until you’ve…

Performance In teams of Three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (95/65 lbs) (Goblet Squats for all drop-ins unfamiliar with Thruster) 7 Pull-Ups +…

Performance A1. Back Squat @ 3011; 5-6 reps x 4 sets, rest 45sec A2. Ring Row @2111; 8-10 reps x 4 sets, rest 45sec A3. Side Plank Hold; 45 seconds/side x 4 sets, rest 45sec   B. Three rounds for…

Performance A1. Unsupported Seated DB Shoulder Press w/ 2sec pause at top; 5-6 reps x 5 sets, rest 60sec A2. Alternating Pistols or Pistol Progression; 12-16 total reps x 5 sets, rest 60sec   B. Complete as many rounds and…

Performance A. Every 2 minutes, for 18 minutes (3 sets each): Station 1: Muscle-Ups x Max Reps in 45 seconds *Scaled: 3 Rolls to Candlestick + 6-8 Dips Station 2: 20 Nose-to-Wall Shoulder taps or 5 Wall Walks Station 3:…

Performance A. EMOM, for 18 minutes: Minute 1 – Front Squat x 6 reps (add weight if you make all 6 reps) Minute 2 – Supinated-Grip Pull-Ups x 6 reps (add weight if you make all 6 reps) Minute 3…