Class Schedule
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WODS

Friday 3/28/14

Performance A. Very thorough warm up and mobility session lead by coach B. Every 90sec for 15min (10 sets) – 1 Squat Clean Thruster + 2 thrusters + 3 bar facing burpees @ Game pace *coach will help you with…

3/26/14 Wednesday

Performance A. Above Knee Hang Power Snatch, build to a triple – no dropping b/t reps B. Back Squat @ 20X1, build to moderate effort set of 5 + For time, 3,6,9,12,15 of: Bar Facing Burpees Thrusters @ 95/65 *advanced…

3/25/14 Tuesday

Performance A. 
In 20 minutes, work up to a 1-RM Power Clean Beginners: 2-Position Power Clean (Above knee. Floor)   B. 
Five rounds for time of: 5 Power Cleans 135/95 10 burpees   Competition Wod will be posted at gym

3/24/14 Monday

Performance A. 
EMOM, for 12 minutes: 2 Thruster *The goal is to move as much weight as possible in the 12 minutes *do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24…

3/21/14 Friday

Performance Take 10 min and practice unbroken sets of Toes to bar *We are just working on rhythm and cycling. Do not get to carried away here *If anyone rips there hands you immediately owe 50 burpees + EMOM for…

3/19/14 Wednesday

Performance A. 
Three sets, not for time, of: 10-12 Toes-to-Bar 60 sec Double Under practice   B.  2-Position Power Clean
(mid thigh.below knee); 1 from each position x 6 sets,
Rest as needed *Build as you go   C. 
 For max…

3/18/14 Tuesday

Performance A. 
Take 15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, 
Split Jerk B. 
Three rounds for time of: 10 Thrusters (135/95) 15 Kettlebell Swings (32/24kg) 20 Pull-Ups   Competition Wod will be…

3/17/14 Monday

Performance A1. Power Clean Cluster; 1.1.1 x 5 sets, Rest 20 seconds A2. Tall Box Jumps x 5 reps, STEP DOWN, 
Rest 3 minutes B. 
Every three minutes, for a total of five sets, complete the following: 6 Power Clean
(use…

3/14/14 Friday

Performance A. Power Snacth @ 65-70% of 1RM; 2 reps EMOM B. 15min open prep movements + C. AirDyne 1min tough 1min Rest x 4 sets + Row 1min ALL OUT! + 10min easy Row or Run   Competition Wod…

3/12/14 Wednesday

Performance Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible: Row 300 Meters 50 Double-Unders 15 Toes to Bar *Note times for each of the five sets individually.   Competition Wod will be posted…

3/11/14 Tuesday

Performance A1. DB Walking Lunges @1010; 20 steps x 3 sets, rest 60 sec *Use the heaviest DBs you can handle while following the tempo! A2. Side Plank Hold; 30-45sec/side x 3sets, 
rest 60 seconds *Must be perfectly linear or…

3/10/14 Monday

ATTENTION CALIBRATED MEMBERS: Please log in to your Crossfit Games account and SUBMIT YOUR OPEN SCORE for 14.2.    Performance A1. Deadlift; 6-8 reps x 3 sets, 
rest 90 seconds A2. Ring Dips; 12-15 reps x 3 sets, 
Rest 90…

3/7/14 Friday

Performance A. Overhead Squats @ 5020, 3 easy reps x 3 sets, 90 sec B1. 1 Squat Snatch + 5 OHS (95/65), rest 15 sec B2. 6 C2B Pull-ups, rest 1min x 3 sets C. AD or Row 1min @…

3/5/14 Wednesday

Performance A1. Strict Weighted Pull-Ups; 2-3 reps
x 4 sets, Rest 90 seconds A2. Front Squat + Jerk; 1 rep each x 4 sets, 
Rest 90 seconds B. 
AMRAP in 5 minutes of: 10 Pull-Ups 10 Alternating Pistols (or 10 Goblet…

3/4/14 Tuesday

Performance A1. Barbell Bench Press; 5-3-3-2-2, rest 90sec A2. Squat Clean Cluster; 1.1.1 x 5 sets; Rest 90 seconds + B. 
Three rounds for time of: 10 Hang Power Clean (135/95 lbs.) 15 Dips   Competition Wod will be posted…

3/3/14 Monday

Performance A1. Squat Clean Thruster + 2 Thrusters x 5 sets, Rest 10-15 seconds A2. Strict Chest-to-Bar Pull-Ups; 6 reps x 5 sets, Rest 90-120 seconds *Build up to the heaviest clean + thrusters possible over the course of the…

2/29/14 Saturday – OPEN 14.1

Performance/Competition Suggested Warm-Up A. Not for time: Row 1500 Meters @ 70-75%
rest as needed, + and then at “game speed” perform the following: 10 Power Snatches (or Ground to Overhead – Clean & Press-style, or Muscle Snatches if you prefer)…

2/28/14 Friday

Performance Movement Prep A + Snatch Position Stretches and Drills led by coach A. 3 unbroken Below knee Power Snatches x 5 sets, rest 30 sec B. 3 unbroken Power Snatches x 5 sets, rest 30 sec D. Double Unders; 30…