Entries by Shawn Redd

Sunday 5-13/2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Reps) 4 Rounds of Each Couplet *Alternate Every 1:30 on/1:00 off 200m Row Max Thrusters in remaining time Rest 1 Minute :45 Assault Bike Max Ring Dips in remaining time Rx Load:95#/65# Score = Total reps of Max Thrusters and Max Ring Dips combined.

Saturday 5-12-2018

CrossFit Caldwell – Shred Metcon (No Measure) Every 5:00 For 30:00- (Alt.) 25 Calorie Row 20 Sit Ups 20 KB Sumo Deadlift High Pulls B) 400m Run 20 Leg Raises 20 Goblet Squats 4 Rounds- (:30 On/:10 Off) DB Bent Over Row Bicycle Crunches DB Curls Crunch Hold

Saturday 5-12-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD (Teams of 2) AMRAP 27 30 Hang Power Snatch 30 Double Unders 30 Sit-ups 30 Double Unders *Every 3 minutes 200m Run/Row Rx Load: 75#/55#

Friday 5-11-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting (2 Squat Cleans + 2 Jerks (Any Style)) (2+2) Olympic Lifting: 2 Squat Cleans + 2 Jerks (Any Style) *Build to a heavy complex Metcon (Time) 4 RFT 10 Front Squats 10 HSPU 10 CTB Pull-ups Rx Load: 165#/115#

Wednesday 5-9-2018

CrossFit Caldwell – Shred Metcon (No Measure) 4 Rounds- :20 Tuck Jumps :20 Plate Jumps (FAST) :20 Row (SPRINT) 1:00 Air Squats *Rest 1:00 AMRAP 12 200m Run 10 DB Box Step Ups 20 Plank Mtn. Climbers (Slow, Knee Touches Elbow) *Rest 6:00 AMRAP 12 100 Single Unders 20 Bulgarian Split Squats (10 Each Side) […]

Wednesday 5-9-2018

CrossFit Caldwell – CrossFit Metcon (24 Rounds for weight) EMOM 24 1: 1 Squat Snatch + 2 OHS 2: :45 Row 3: 12 TTB RX Must perform #1 as intended. 1 Squat Snatch + 2 OHS.

Tuesday 5-8-2018

CrossFit Caldwell – Shred Metcon (No Measure) Every :30 For 6:00- (Alt.) 7 Burpees 10 Tuck Crunches *Rest 3:00 Every 1:00 For 18:00- (Alt.) :45 Ball Slams 15 Wallballs 15 Russian KB Swings *Rest 3:00 Every :30 For 6:00- (Alt.) 7 Box Jumps 10 Sit UPS

Tuesday 5-8-2018

CrossFit Caldwell – CrossFit Back Squat (Pause) (6-6-6-6-6) Strength: Every 2:30 Minutes for 12:30 Minutes 6 Pause Back Squats @60%+ Metcon (AMRAP – Rounds and Reps) AMRAP 17 25 Double Russian KBS 75 Double Unders 200m Farmer Carry (same # as KBS) Rx KB or DB: Choose weight that allows solid mechanics throughout movement.

Monday 5-7-2018

CrossFit Caldwell – CrossFit   Strict Press (4-4-4-4-4) Strength: Every 3 Minutes for 15 Minutes 4 Strict Press @80%+ + 8 Barbell Bent Over Rows Metcon (Time) For Time: 50 Wall Balls 400m Run 30 Burpee Box Jumps 400m Run 50 Wall Balls RX Medball: 20#/14# Box: 24″/20″

Sunday 5-6-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 7 8 Back Squat 155#/105# 16 Push-ups AMRAP 7 8 Front Squat 135#/95# 16 Sit-ups AMRAP 7 8 OHS 95#/65# 16 Pull-ups *Rest 3 minutes between workouts Score = Total combined rounds and reps from the 3 AMRAPS.