Tuesday 3/14/17
17.4 OPEN Announcements!
- The Heat & Judging Schedules will be posted Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG) https://www.calibratedcrossfit.com/category/wods/
- Any registered athlete not able to attend the upcoming Saturday MUST email by Wednesday evening of each week. If you do not email me by this time, you cannot reschedule.
- Heat Times will be from 8:30am – 12:00pm. This will vary each week based off the workout released!
- I will also need an email from any judges that are unable to judge each week!
Judges
- We are always looking for more judges. You DO NOT have to take any test.
- Even if you can only judge 1 heat it would help a lot! 3 heats was the max last week and I would prefer only 1-2 heats per judge this week.
- Signing up to be a judge does NOT mean you have to judge every week. Just the week that is convenient for you!
- PLEASE EMAIL ME AT IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!
A. Every 90sec, for 15 minutes (10 sets):
Clean Lift-Off + Clean
*Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full Clean.
B1. Single-Arm Dumbbell Row @2111; 8/side x 3 sets, rest 30sec
B2. Banded Glute Bridges; 30 reps x 3 sets, rest 30sec
Choose an Option below:
B1. For time:
Run 800 Meters
30 Power Cleans (135/95 lbs)
Run 800 Meters
B2. For time:
Run 800 Meters
75 Kettlebell Swings (53/35lbs)
Run 800 Meters