Sat, Jul 5

Deadlift 5×5 AHAP while keeping form tight

then..

10 rounds:

8 KB Swings (2/1.5pd)

60 yard Shuttle Sprint

Rest the remainder of a minute. Record fastest and slowest times.

Fri, Jul 4

Happy Independence Day!!

Join us for a 10am Hero WOD to honor those who have served for our nation!

“Michael”

3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

As always this WOD is scalable so all fitness levels are welcome!!

Thu, Jul 3

P1.

Burgener Warmup

P2.

12 min emom:

Clean Complex consisting of:

-Clean Pull
-Hang Power Clean
-Front Squat
-Hang Clean

note: weight should be challenging but form is paramount

P3.
50 Toes to Bar For time
w/ Cap of 10 minutes

P4.

5 rounds:
5 DL (185/135)
5 Burpees Over Bar

Wed, Jul 2

“Crossfit Warmup”

For time:
50 Ring Dips or 50 HSPU (athletes choice)

 

WOD
For time:

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

2 sets of Max Reps Chinups with 2 minute rest between sets

 

Tue, Jul 1

WOD

“Daniel”

50 Pullups
Run 400
21 Thrusters (95/65)
Run 800
21 Thrusters (95/65)
Run 400
50 Pullups

Upcoming Events:

4th of July WOD
Battle of the Burbs
CrossFit Caldwell Goes to Cloverleaf

Mon, Jun 30

Warm UP

Run 400m

10 minutes
Heavy Yolk Walk
10 Air Squats

Strength 

3X3 Back Squat
(Increase 5lb from June 22nd)

WOD

“The Hunter Gatherer”
3 Rounds
10 Sandbag Power Cleans
20 Step Ups with Sand Bag
150m Sandbag Run

Sun, Jun 29

SUNDAY FUN DAY

Warm Up

3X 10
Snatch Grip Deadlift
Hang Muscle Snatch
Rack Press

Strength 

3X5
Overhead Squats

then
3X3
Hang Snatch

WOD
21-15-9
Overhead Squat 60% of last set of 5
Pullups

Sat, Jun 28

Warm Up
3X
1 min Double Unders
1 min Plank Hold

WOD 

Max Toes to Bar in 14 minutes
“x” burpees every time you com off the bar
“x” = number of times you’ve come off the bar
So the 1st time you drop off you do 1 burpee.
The second time you drop of 2 burpees
The 3rd time you drop off 3 burpees

Then

3 Sets
Max Reps Bumbells Bench Press
Rest 2 minutes

Note: DB’s should be at a weight that is light ans fast

Fri, Jun 27

War UP

“Running Prep”
Walking lunges
Ankle Pickups
High Knees
Hell ups
Rotating Lateral lunges
Side Shuffle
Karaoka
Backpedal

WOD

20 Min AMRAP
400m Run
Rest 90 Seconds

Finisher

Tabata Situps

 

Thu, Jun 26

Warm Up 

3X
Partner Warm up
1 holds a plate over head 25#/45#
2 completes 5 Burpees and 10 Ring Rows

Skill Review 

Power Clean

WOD

“The Chief”

Max rounds in 3 minutes of:
3 Power CLean
6 Push-ups
9 Squats

Rest 1 minute

*Repeat for 5 cycles