Entries by Shawn Redd

Thursday 8-02-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning Squat Clean (2-2-2-2-2) Every 3 Minutes for 15 Minutes 7 Knees-to-Elbows 2 Squat Cleans @70%+ 7 TTB Metcon (8 Rounds for reps) EMOM 8 8 Wall Balls 20#/14# + 10 Push-ups *For Wall Balls, add 1 rep each minute. Keep push-ups at 10 reps each minute (8th minute = […]

Wednesday 8-01-2018

CrossFit Caldwell – CrossFit Metcon (Time) For Time (Running clock/No rest in between couplets) 9-6-3 Hang Power Snatch (Rx: 115#/75#) Strict HSPU 12-9-6 Hang Clean and Jerk (Rx: 115#/75#) CTB Pull-ups 15-12-9 Power Snatch (Rx: 95#/65#) *200m Run after each sets 18-15-12 Clean and Jerk (95#/65#) *200m Run after each sets

Tuesday 7-31-2018

CrossFit Caldwell – Shred Metcon (No Measure) Tabata: (Alt. 8 Rounds Each) Jump Rope Push Ups Every 1 Min for 18 Min: (Alt.) 12/10 Cal Row 15 Wallballs 12 Burpees 3 Rounds: (1 Min Stations) DB Strict Press DB Curls 3 Point DB Bent Over Row (30 sec each side)

Tuesday 7-31-2018

CrossFit Caldwell – CrossFit Weightlifting Bench Press (3-3-3-3-3) Bench Press 5×3 @75%+ *Rest 2 minutes after each set Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Row 20 American KBS 20 Sit-ups Rx KB: 53#/35# *Each meter = 1 rep **1 Rd = 240 reps Scoring Ex: 1 complete Rd + 200m + 10 […]

Monday 7-30-2018

CrossFit Caldwell – Shred Metcon (No Measure) 2 Rounds: AMRAP 6 40 Plank Mtn. Climbers 15 Russian KB Swings 10 KB Deadlifts *Rest 2 Min AMRAP 6 200m Run 15 Box Jumps 10 Box Dips *Rest 2 Min AMRAP 6 250m Row 15 MB Squats 10 MB Alt. V-Ups *Rest 2 Min

Sunday 7-29-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Push-up 8 OHS 4 Pull-ups – REST 5 MINUTES – 4 Rounds 2 Minutes Bike 2 Minute Rest” Rx Load: 95#/65#

Saturday 7-28=2018

CrossFit Caldwell – CrossFit Metcon (Time) Partner Wod (Teams of 2) For Time 8 Rounds Each (w/ partner) 5 Burpees 15 Wall Ball *Alternate full rounds Directly into, 1500m Row 100 MB Sit-up Toss Rx Medball: 20#/14#

Friday 7-27-2018

CrossFit Caldwell – CrossFit Strength Conditioning 2 Strict Press + 2 Push Press (4-4-4-4-4) EMOM 15 – 40 seconds Bike – 2 Strict Press + 2 Push Press – Rest Metcon (Time) For Time 20-10-5-10-20 TTB Ground-to-Overhead Rx Load: 75#/55#

2018 End of the Summer Party

Join us on Saturday September 8, 2018 for an end of the summer fun in the sun party!!!! It’s going down right here at Crossfit Caldwell starting at 12pm. Be there!!!

Thursday 7-26-2018

CrossFit Caldwell – CrossFit Weightlifting Back Squat (6-6-4-4-2-2) Back Squat 2×6 @70% 2×4 @75% 2×2 @80% *Rest 2 minutes after each set Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 HSPU 12 SDHP 18 Box Jumps Rx Load: 95#/65# Box: 24″/20″