Entries by Shawn Redd

Saturday 12-22-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod (Teams of 2) AMRAP 30 10 Rope Climbs 60 Front Rack Reverse Lunges Rx Load: 95#/65# *Start with and every 5 Minutes, 50 Calorie Row (1 Cal=1 Rep) *Partition reps as needed. 1 athlete works at a time

Friday 12-21-2018

CrossFit Caldwell – CrossFit Weightlifting Bench Press (4-4-4-4-4-4-4-4) Every 1:30 (x8) 4 Bench Press Metcon (AMRAP – Rounds and Reps) AMRAP 16 400m Run 15 STO 15 Push-ups Rx Load: 95#/65# *Run = Timekeeper (Not included in the score)

Thursday 12-20-2018

CrossFit Caldwell – CrossFit Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Accessory: 4 Sets :20s KB Front Rack Wall Sit 10 Supinated Barbell Rows 1 Minute Farmer Hold

Wednesday 12-19-2018

CrossFit Caldwell – CrossFit Weightlifting Weightlifting Shoulder Press (5-5-5-5-5-5) Every 2 Minutes (x6) 5 Strict Press 10 Russian KBS ()

Tuesday 12-18-2018

CrossFit Caldwell – CrossFit Metcon (Time) 10 RFT 20/15 Calorie Row 10 Pull-ups 10 Front Squats Rx Load: 155#/105#Midline: (if time allows) 3 Sets :30s KB Overhead Hold :30s Hollow Hold :30s Superman Hold

Monday 12-17-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning 1 Power Snatch + 1 Hang Squat Snatch (1-1-1-1-1-1-1-1) EMOM 16 – 7 Burpee Box Jump Overs 24″/20″ – 1 Power Snatch + 1 Hang Squat Snatch 1 Rep = (1 Power Snatch + 1 Hang Squat Snatch) Metcon (Time) For Time: 100 Double Unders 20 Devil’s Press 100 […]

Sunday 12-16-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Overhead Squats 95#/65# 12 CTB Pull-ups 14 Front SquatsAccessory: 4 Sets 12 DB Arnold Press 12 DB Bent Over Row 12 DB RDL :20-:30s Hanging L-Sit/Knee Tuck

Saturday 12-15-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod (Teams of 2) AMRAP 30 50 Bench Press 135#/95# 75 Sit-ups 100 Air Squats *Partition reps as needed. 1 athlete works at a time

Friday 12-14-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning 2 Power Cleans + 1 Jerk (Any Style) (1-1-1-1-1-1-1-1-1-1-1-1) EMOM 12 2 Power Cleans + 1 Jerk (any style)1 Rep = ( 2 Power Cleans + 1 Jerk) Metcon (Time) 100 Bar Facing Burpees *Every minute perform 1 Power Clean + 1 Push Jerk @80% **Note the weight used.

Thursday 12-13-2018

CrossFit Caldwell – CrossFit Metcon (Time) For Time (Running Clock) Met-Con: 30-20-10 Back Squat 135#/95# Ring Dips – REST 3-5 MINUTES – 30-20-10 KBS 70#/53# Box Jump Overs Rx 24″/20″ Rx + 30″/24″ – REST 3-5 MINUTES – 100 KB Front Rack/Farmer Lunge Steps 53#/35# *Hold 1 KB in the front rack and 1 KB […]