Tuesday 5-29-2018

CrossFit Caldwell – CrossFit

Front Squat (Pause) (5-5-5-5-5)

Every 2 Minutes for 10 Minutes

5 Pause Front Squats @55%+

Metcon (AMRAP – Reps)

4 Rounds Each – Alternating Every 1:30

A) Max Calorie Row

*Rest 30 seconds

B) AMRAP “Cindy

Score = Total Calories Rowed + Total Reps of Cindy (1 rd = 30 reps)

Monday 5-28-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Larry””

AMRAP 30

4 Deadlifts

3 Hang Power Cleans

2 Shoulder to Overhead

1 Rope Climb

*Complete a 400m Run after every round

RX weight = 165/115#

Instructions:

– P1 is Amraping movements while p2 is completing 400m run.

– P2 switches and picks up where P1 leaves off once 400m run is complete.

Score = Total Combined reps

400m = 1 rep

Sunday 5-27-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Reps)

AMRAP 6

1000/750m Row

Max pull-ups in remaining time

AMRAP 5

200 Double Unders (3 minute cap)

Max SDHP in remaining time

AMRAP 6

50/35 Calorie AAB

Max MB sit-ups in remining time

AMRAP 5

400m Run

Max OHS

*Rest 3 minutes between AMRAPs

RX

Load: 95#/65#

Score = Total combined reps for all movements (Pull-ups + SDHPs + MB Sit-Ups+ OHS’s)

Saturday 5-26-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner WOD (Teams of 2)

*CAP = 40 Min.

5 RFT

20 Burpees

30 Box Jumps

40 Wall Balls

50 KBS

RX

Box: 24″/20″

Medball: 20#/14#

KB: 53#/35#

Notes:

– Partition reps as you wish

Wednesday 5-23-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting (1 Clean + 1 Jerk)

EMOM 10

1 Clean (Power or Squat) + 1 Jerk (Push or Split)

*Build to your heaviest set with solid mechanics

Metcon (Time)

5 RFT

6 STO 155/105lbs

10 TTB

6 Power Cleans

10 DB Box Step-up Overs

RX

Load: 155#/105#

DB: 50#/35#

KB: 53#/35#

Tuesday 5-22-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

3 Rounds- (:30 Stations)

Plate Hops

Inch Worms

Cossack Squats

Every 2:00 For 16 Rounds- (Alt.)

A.)

15 Goblet Squats

10 Sit Ups

B.)

10 Lunges

9 DB Push Press

6 DB Bicep Curls

Tuesday 5-22-2018

CrossFit Caldwell – CrossFit

Front Squats (Pause) (5-5-5-5-5)

Strength:

Every 2 Minutes for 10 Minutes

5 Pause Front Squats @50%+

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Burpees

15 Back Squats

RX

135#/95#

*Back squats are to be taken from the floor.

Monday 5-21-2018

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time:

800m Run

30 Pull-ups

20 Power Snatch

80 Double Unders

20 Single Arm DB Hang Power Snatch

*Rest 3 minutes then go in reverse order

RX

Load: 115#/75#

DB: 50#/35#

Score = Total Time including rest.

Saturday 5-19-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

Every 1:00 For 5:00-

100m SPRINT

2 Rounds- (No rest between clocks, Rest when you finish work)

2:00 Clock:

16 Wallballs

16 Push Ups

1:45 Clock:

14 Wallballs

14 Push Ups

1:30 Clock:

12 Wallballs

12 Push Ups

1:00 Clock:

10 Wallballs

10 Push Ups

*Rest :30, then round 2

*Rest 6:00

2 Rounds-

2:00 Clock:

20 KB Swings

20 MB Russian Twist

1:45 Clock:

18 KB Swings

18 MB Russian Twist

1:30 Clock:

16 KB Swings

16 MB Russian Twist

1:00 Clock:

12 KB Swings

12 MB Russian Twists

*Rest :30, then round 2

Finisher-

3 Rounds- (:30 Stations)

Bicycle Crunches

Plank with Hip Taps

Tuck Crunches

Friday 5-18-2018

CrossFit Caldwell – CrossFit

 

Olympic Lifting (2 Power Snatch + 2 Overhead Squat) (2+2)

Olympic Lifting:

2 Power Snatch

+ 2 OHS

*Build to a heavy complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 Bar/Ring Muscle-ups

2 OHS

2 Bar/Ring Muscle-ups

4 OHS

2 Bar/RIng Muscle-ups

8 OHS

2/10, 2/12, etc.

RX

95#/65#

Muscle Ups

(Bar and/or Ring MUs)

Score:
1 Rd = 2 Bar/Ring MUs + 2 OHS
2 Rds = 2 Bar/Ring MUs + 4 OHS
3 Rds = 2 Bar/Ring MUs + 6 OHS
etc…