WODS

2/1/14 Saturday

Performance A.  Three sets, not for time, of: Accumualte 45-60 sec of Nose-to-Wall Handstand Hold Kipping Practice – use this time to develop your kipping pull-ups and or Toes to bar. If you have the kip down practice your butterfly…

1/31/14 Friday

REGISTER for the 2014 Reebok CrossFit OPEN! Sign up ASAP and select Calibrated CrossFit as your home Affiliate! https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games These workouts will be done at Calibrated every Saturday b/w 10am and 1pm. The WODS will be no different from any…

1/29/14 Wednesday

1/28/14 Tuesday

1/27/14 Monday

1/25/14 Saturday

1/24/14 Friday

1/22/14 Wednesday

1/21/14 Tuesday

1/20/14 Monday

REGISTER for the 2014 Reebok CrossFit Games! Sign up ASAP and select Calibrated CrossFit as your home Affiliate! https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Performance A.  Every two minutes, for 12 minutes (6 sets): 1 Front Squat @ 85-95% B.  EMOM, for 12…

1/18/14 Saturday

Road to the OPEN Performance In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on: 15 Box Jump-Overs (24″/20″) 20-Meter Bear Crawl with Dumbbells…

1/17/14 Friday

Road to the OPEN Performance A.  Take 15 minutes to build to today’s heavy Complex of: Push Press + Push Jerk B.  Back Squat, rest 2min b/w sets 6 reps @ 65% 4 reps @ 75% 2…

1/15/14 Wednesday

Road to the OPEN Performance A.  Deadlift, rest 2min b/w sets 10 reps @ 50% of 1-RM 10 reps @ 60% 10 reps @ 65% 8 reps @ 75% 6 reps @ 80% B1. Banded Good Mornings…

1/14/14 Tuesday

Road to the OPEN Performance A.  Three sets, not for time, of: 30 -40 Double-Unders 30-45sec of a L-Sit (perform in cluster sets if you cannot complete in 1 hold) B.  EMOM, for 10 minutes: Snatch + Overhead…

1/13/14 Monday

Road to the OPEN Performance A.  EMOM, for 8 minutes: 2 Front Squat @ 80-85% *Slightly heavier then last week + 10 min Rest + B.  Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%; 1…

1/11/14 Saturday

Road to the OPEN Performance A.  Three sets, not for time, of: 15′ Rope Climbs x 1-2 ascents Toes to Bar x 10-12 reps + In teams of two, complete: 100 Power Cleans (135/95 lbs) 2,000 m Row Relay,…

1/10/14 Friday

Road to the OPEN Performance A.  On a 20 min clock take: 10min to build to a today’s heavy Strict Shoulder Press + 10 minutes to build to today’s heavy Push Press B.  Two sets for times: Row…

1/8/14 Wednesday

Road to the OPEN Performance A. Deadlift; rest 2-3min b/w sets 10 reps @ 50% of 1-RM 10 reps @ 60% 10 reps @ 65% 8 reps @ 70% 6 reps @ 80% Rest 2-3 minutes between sets *If…