Entries by Shawn Redd

Monday 10-01-2018

CrossFit Caldwell – CrossFit Weightlifting Overhead Squat (5-5-5-5-5) Every 2:30 Minutes for 12:30 Minutes (5 Rds.) 5 Overhead Squats @60%+ 6 DB Front Rack Tall Kneel to Stand Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Power Snatch 24 Wall Balls Rx Load: 95#/65# Medball: 20#/14# *1Rd = 36 reps

Sunday 09-30-2018

CrossFit Caldwell – CrossFit Weightlifting 1 Strict Press + 3 Push Press (4-4-4-4) Every 2 Minutes for 16 Minutes (Alternate A & B) A.) 1 Strict Press + 3 Push Press @75%+ B.) 15 Burpees * 75% + is based off of your 1RM Strict Press. Metcon (Time) For Time 10 Wall Balls 30 SDHP […]

Saturday 09-29-2018

CrossFit Caldwell – CrossFit Metcon (Time) Partner Wod (Teams of 3) For Time 300 KBS 200 Pull-ups 3000m Row Rx KB: 53#/35# *Partition workout and reps as needed **Does not have to be in exact order ***One partner works at a time

Friday 09-28-2018

CrossFit Caldwell – CrossFit Weightlifting Deadlift (5-5-5-3-3-3-1-1-1) EMOM 9 Min 1-3: 5 Deadlifts Min 4-6: 3 Deadlifts Min 7-9: 1 Deadlift Metcon (AMRAP – Rounds and Reps) AMRAP 14 1 Bear Complex 14 Burpees Rx Load: 95#/65# 1 Bear Complex Rd = 7 Sets 1 Power Clean 1 Front Squat 1 STO 1 Back Squat […]

Thursday 09-27-2018

CrossFit Caldwell – CrossFit Weightlifting Bench Press (2-2-2-2) EMOM 16 (Alt.) – 200m Run – 2 Bench Press @80%+ – 12 Strict Hanging Knee Raises – Rest Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 S.A. DB Snatch 15 Box Jumps 2 100m Run Rx DBs: 50#/35# Box: 24″/20″

Wednesday 09-26-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Reps) On a 29 minute clock, 7 Rounds AMRAP 1 20 Air Squats Max Power Snatch in remaining time *Rest 1 minute **Score = Total combined max power snatch reps for all 7 rounds. ***Air Squats = Time keeper. Rx Load: 95#/65# Directly into, 15 minutes to establish […]

Tuesday 09-25-2018

CrossFit Caldwell – CrossFit Metcon (24 Rounds for time) (Endurance) EMOM 32 (Alt.) – 50 Double Unders – 200/150m Row – 12/10 Cal Bike – Rest *45 second cap on each minute Score = Time each rd if you wish. *Note: Score only the rounds of work effort performed (24 rds excluding the rest periods).

Monday 09-24-2018

CrossFit Caldwell – CrossFit Weightlifting Back Squat (4-4-4-4) Every 3 Minutes for 12 Minutes 4 Back Squats 80%+ :45s Russian Twists Metcon (Time) For Time: 40 Wall Balls 800m Run 40 Power Cleans Rx Medball: 20#/14# Load: 135#/95#

Sunday 09-23-2018

CrossFit Caldwell – CrossFit Weightlifting 2 Strict Press + 4 Push Press (6-6-6-6-6-6-6-6) Every 2 Minutes for 16 Minutes – Alternate between A & B A) 2 Strict Press + 4 Push Press @70%+ B) 24/18 Calorie Row**70% is based off of your 1RM Strict Press. Metcon (Time) 5 RFT 10 DB Push Press 10 […]

Saturday 09-22-2018

CrossFit Caldwell – CrossFit Metcon (Time) Partner WOD (Teams of 2) 40 RFT 5 Pull-ups 10 Push-ups 15 Goblet Squats Rx KB: 53#/35# *Alternate full rounds **Cap 45 minutes