Sun, Aug 31

For Time:

20-15-10-5

Overhead Squat 135/95

400m Run

Sat, Aug 30

Part 1

3 Minutes Max Double Unders

Part 2

3 Rounds

Run 400 M

Rest 2 Minutes

*Record total time elapsed, including breaks

Part 3

Every Minute On the Minute – 14 Minutes

Odd: Row for Calories (15/12)

Even: 15 Burpees

Fri, Aug 29

“Holbrook”

10 Rounds for Time:

5 Thrusters (115/75)

10 Pull Ups

100 M Sprint

1 Minute Rest

Thur, Aug 28

“PK”

200 M Run holding weight overhead (45/25)

Then, 4 Rounds:

20 KB Swings (70/53)

10 Burpees

20 Wallballs (20/14)

10 Box Jumps

20 Sit Ups

10 Push Ups

Wed, Aug 27

“DT”

5 Rounds for Time

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Tues, Aug 26

Part 1

4 Rounds

Row 500 M

Rest 2 Minutes

Athletes will record fastest AND slowest time

Part 2

3 Rounds

1 Minute Max Toes to Bar

1 Minute Rest

1 Minute Weighted Plank Hold (25/15)

1 Minute Rest

1 Minute Air Squats

1 Minute Rest

*If your hands are beat up, Toes to Bar can be replaced with MB Leg Raises

Mon, Aug 25

20 Minute AMRAP

200 M Run

10 Ring Dips

10 Ring Rows

30 Double Unders

*Ring Dips can be replaced with deficit push ups

*Ring Rows can be replaced with Barbell Rows

 

Announcements:

With next months challenge beginning in only a few weeks, we want to get you all signed up and comfortable using this system ahead of time. It’s a great service and included with your membership at CrossFit Caldwell. If you need to enroll in Beyond the Whiteboard please click here to send us a request that include your email, first and last name. We’ll shoot you and invite shortly after.

 

Sun, Aug 24

Part 1:

10 Sets

3 Clean & Jerks

*3 Clean & Jerks must be completed within 45 seconds

*You may drop bar from overhead and reset prior to each rep

*60-75 seconds between sets to rest and/or add weight

*Start light, and work your way up to heavy sets for the the last 3 sets

Part 2:

21-15-9

Burpees

Wall Balls (20/14)

*10 Minute Cap

Sat, Aug 23

Potluck today!!

 

Come join us at 11 for a good bye Sean WOD and then share some paleo recipes and eat!

 

9am class is cancelled

10am free WOD will be in back

11am WOD is in back

 

Announcements:

With next months challenge beginning in only a few weeks, we want to get you all signed up and comfortable using this system ahead of time. It’s a great service and included with your membership at CrossFit Caldwell. If you need to enroll in Beyond the Whiteboard please click here to send us a request that include your email, first and last name. We’ll shoot you and invite shortly after.

 

Fri, Aug 22

Part 1:

4 Sets

10 Strict Press

10 One Arm KB Rows (Each Arm)

Rest 1-2 minutes between sets

Part 2:

25-20-15-10-5

Chest to Bar Pull Ups

5-10-15-20-25

Wall Balls

Rep scheme goes: 25 C2B PU, 5 Wall Balls, C2B PUs, 10 Wall Balls…..etc

 

Announcements:

With next months challenge beginning in only a few weeks, we want to get you all signed up and comfortable using this system ahead of time. It’s a great service and included with your membership at CrossFit Caldwell. If you need to enroll in Beyond the Whiteboard please click here to send us a request that include your email, first and last name. We’ll shoot you and invite shortly after.