Entries by Shawn Redd

Saturday 5-5-2018

CrossFit Caldwell – CrossFit   Metcon (Time) Teams of 3 For Time: 1 Mile Run 150 Push Press 30 Rope Climbs 150 SDHP 1 Mile Run RX Load: 95#/65# Notes/Instructions: – Run must be completed together – Partition reps as you wish

Friday 5-4-2018

CrossFit Caldwell – CrossFit   OL: Olympic Weightlifting Olympic Lifting: 3 Power Snatch + 3 OHS *18 min to build to a heavy complex Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 TTB 21 Air Squats 14 Alternating DB Snatch RX DB: 50#/53#

Thursday 5-3-2018

CrossFit Caldwell – CrossFit Deadlift (6-6-6-6) Every 1:30 for 6 Minutes 8 Deadlifts @75%+ Rest 1 Minute 8x100m Sprint (AFAP) *Rest while partner goes Metcon (14 Rounds for reps) EMOM 14 Odd: 40 Double Unders Even: 12 Burpees

Wednesday 5-2-2018

CrossFit Caldwell – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 30 10 HSPU 15 Power Cleans 20 Pull-ups 25 Calorie Row *Rest 1 minute after completing a full round RX Load: 155#/105#

Tuesday 5-1-2018

Strength: Every 2:30 Minutes for 12:30 Minutes 6 Pause Back Squats @55%+ *1-2 sec. pause in the bottom position. Metcon: For Time: 3-6-9-12-15-18 Thrusters *10 box jumps  after each set of thrusters RX Load: 95#/65# Box: 24″/20″

Tuesday 5-1-2018

CrossFit Caldwell – Shred Metcon (No Measure) Every 2:15 For 4 Rounds: 200m Run 50 Singles 2 Rounds: (Go through all 4 AMRAPs, then back to the top for rounds #2) AMRAP 2 30 Wall Balls Max Soccer Drill in Time Remaining *Rest 1:00 AMRAP 2 30 KB High Pulls – Max MB Sit Ups […]

Monday 4-30-2018

Strength: Every 3 Minutes for 15 Minutes 6 Strict Press @70%+ + 10 DB Bicep Curls Metcon: 4 RFT 400m Run 12 Hang Power Snatch *5 lateral burpee penalty for every break RX Load: 95#/65#

Monday 4-30-2018

CrossFit Caldwell – Shred Metcon (No Measure) Partner 2000m Row *Alt. Every 250m (1 Partner Rows, 1 Partner Does Max Sit Ups) AMRAP 12 12 Box Jumps 12 DB Thrusters 12 Ring Rows/Jumping Pull Ups 12 Push Ups Partner 2000m Run *Alt. Every 200m (1 Partner Runs, 1 Partner Does Max Sit Air Squats) AMRAP […]

Saturday 4-28-2018

CrossFit Caldwell – CrossFit   Metcon (Time) 00:00 – 12:00 (3 Rounds Each) Partner 1: 40 Wall Balls 20#/14# Partner 2: Max Burpee Pull-ups 08:00-20:00 600m recovery community jog. Metcon (Calories) 20:00-32:00 Max Calorie AAB *Alternate every minute with partner Score = Total calories per team.