Entries by Shawn Redd

Wednesday 01-16-2019

CrossFit Caldwell – CrossFit Metcon (7 Rounds for distance) Monostructural Conditioning: 7 Rounds 1 Minute Max Distance Row/Bike *Rest 90 seconds after each round Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 DB Box Step Overs 6 TTB Rx DBs: 50#/35#

Sunday 01-13-2019

CrossFit Caldwell – CrossFit Weightlifting Shoulder Press (4-4-4-4-4-4-4-4) 8 Sets 4 Strict Press @70%+ 12 Weighted Sit-ups *Rest as needed after each set. Approx. 90-120 seconds. Metcon (Time) For Time 60 KBS 50 Goblet Squats 40 HSPU 50 Pistols 60 KBS Rx KB: 53#/35#

Friday 01-11-2019

CrossFit Caldwell – CrossFit Metcon (Time) 7 Rounds 50 Double Unders 3 Muscle-ups 12 OHS 3 Muscle-ups *Rest 2 minutes after each round Rx Load: 95#/65#

Wednesday 01-09-2019

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning Power Clean (5-5-5-5-5) 5 Sets 5 Power Cleans @60%+ 10 Renegade Rows (no push-up) *Rest as needed after each set. Approx. 90-120 seconds. Metcon (Time) For Time: 27-21-15-9 Hang Power Cleans Box Jump Overs Rx Load: 115#/75# Box: 24″/20″

Tuesday 01-08-2019

CrossFit Caldwell – CrossFit   Metcon (10 Rounds for time) Part I. (Monostructural Conditioning) 10 Rounds 30 Seconds Max Distance Row *Rest 1 minute after each round Metcon (Time) 3 RFT 25 Push-ups 25 Back Squats (From the ground) Rx Load: 135#/95#

Monday 01-07-2019

CrossFit Caldwell – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and JerkAccessory: 3 Sets 20 DB Box Step-ups 1 Minute Weighted Plank Hold

Sunday 01-06-2019

CrossFit Caldwell – CrossFit Weightlifting Front Squat (3-3-3-3-3-3-3) Alt. EMOM 14 – 3 Front Squats (AHAP) (From Rack) – 15 Russian KBS Metcon (Time) For Time 20 Thrusters 750m Row 20 Thrusters 750m Row 20 Thrusters Rx Load: 95#/65#

Saturday 01-05-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD (Teams of 2) AMRAP 22 10 Hand Release Push-ups 10 Deadlifts 10 Box Jumps *Alternate full rounds Rx Load: 225#/155# Box: 24″/20″

Friday 01-04-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 14 Alternating DB Snatch 28 Alternating Pistols 14 Calorie Row Rx DBs: 50#/35#Accessory: 3 Sets 12 Single Leg KB RDL 20 Hollow Rocks 12 KB Z-Press 1 Minute KB Front Rack Hold

Thursday 01-03-2019

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning Power Clean (5-5-5-3-3-1-1) Power Clean 5-5-5-3-3-1-1 *12 Ring Rows after each set Metcon (Time) 3 RFT 400m Run 100 Double Unders 10 Clean and Jerks Rx Load: 155#/105#