WODS

Performance Warm-Up A. Every two minutes, for 16 minutes (8 sets) of: Snatch Cluster x 1.1.1 (rest 5-7 seconds between singles) *Build over the course of the 8 sets to today’s heavy.   Beginners perform, Above Knee power Snatch +…

Performance In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs *Teammates may partition reps however they’d like, but the non-working partner must be in the…

Performance A1. Deadlift; 6-8 reps x 3 sets, rest 20sec A2. Unbroken Kettlebell Swings; 20 reps x 3 sets, rest 3min Rest 3 minutes   B. For time: Row 1000 Meters or run 1000m 25 Thrusters (95/65 lbs) 25 Toes…

Performance *Warm up will be provided by coach and consist of a lengthy shoulder and upper back smash and stretch techniques A. AMRAP in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups +…

Good luck to all the competitors competing today at NewCov CrossFit! Brittany/Austin/Aynara/Chris/Carly If you get the chance they would love for you to come down and root the on! Here is the HEAT SCHEDULE! Competition is located at 15 West 6th…

Performance A1. Romanian Deadlift @ 3011; 6-8 reps x 4 sets, rest 60 A2. Powell Raise @ 4010; 8-10arm x 4 sets, rest 60   B. Two rounds for time of: Row 500 Meters 20 Hand-Release Push-Ups 30 Kettlebell Swings…

Performance A1. Weighted Supinated Pull-Ups @21X0; 2-4 reps x 4 sets, rest 60sec A2. L-Sit; accumulate 30-60sec hold x 4 sets, rest 60   B. On a Continuous clock perform: AMRAP in 5 minutes of: 10 Pull-Ups 10 Wall Balls…

Performance Warm Up: Partner Seated T-Spine Stretch with partner x 5 inhale/exhales Ankle Mobility Drill w/Kettle Bell x 20reps/side Ring Pec Stretch x 30 seconds   A1. Muscle Up Swing; 10 reps x 3 sets, rest 30 A2. Goblet Squat;…

Performance A1. Reverse Snow Angels; 15 reps x 2 sets, rest 30 A2. Band Pull Aparts; 20 reps x 2 sets, rest 30sec A3. Nose to Wall HS Hold; 30sec x 2 sets, rest 30sec   B. Every 2 minutes, for…

Performance A. Every 8 minutes, for 40 minutes (5 sets) for times of: 10 total Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead 15 Pull-Ups 400m Run B1. Heavy Dumbbell Row @ 2111; 8/arm x 3 sets, rest…

Performance *Next weekend Calibrated has 6 athletes competing at “The End of Summer Throwdown “ at NewCov CrossFit. I think today would be a good day to test out one of there team Wods. Here it is… *in Teams of…

Performance A. EMOM, for 15 minutes (5 sets): Minute 1 – Max L-sit in 30sec Minute 2 – Alternating Pistols x 12-16 reps Minute 3 – Toes to Rings x 6-8 reps   B. For time: Run 800 Meters 15…

Performance In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs *Each team member will start at a different station and may not rotate to the…

Performance A1. DB Bench Press; 10-12 reps x 4 sets, rest 30 A2. Strict pull-Ups; 8-10 reps x 4 sets, rest 2min *pull-ups can be subbed with partner assisting, supinated hangs, or negatives *No bands today J   B. 10min…

Performance A1. Front Squat; 8-12 reps x 4 sets, rest 30 sec A2. Strict Handstand Push-Ups; Max Reps x 4 sets, rest 3min Scale options: Wall Climbs x 5 reps, Nose-to-Wall Handstand Hold x 60 seconds   B. Side lying…