Wednesday 3/1/16 - Calibrated CrossFit

Same as last week, The Heat & Judging Schedules will be posted Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
There will be no regular Saturday classes during the OPEN.
Any registered athlete not able to attend Saturday must email by Wednesday of each week. If you do not email me by this time, you cannot reschedule.
I will also need an email from any judges that are unable to judge each week!

Performance

A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 10 reps

*Set 2 – 10 reps

*Set 3 – 8 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

*Set 6 – 6 reps

*Add weight every set.

B. Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calories of Rowing

50 Toes to Bar

40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)

30 Power Cleans (135/95 lbs)

20 Muscle-Ups

Scaled

60 Calories of Rowing

50 Toes to Bar or Hanging Knee Raises (Knees above hips)

40 Wall Ball Shots (20 lbs to a 9′ Target/10 lbs to a 9′ Target)

30 Power Cleans (115/65 lbs)

20 Pull-Ups or Jumping Pull-Ups

Competition

Wod will be posted at gym