Thursday 5-17-2018

CrossFit Caldwell – CrossFit

Deadlift (12-12-12-12)

Every 1:30 for 6 Minutes

12 Deadlifts @75%+

Rest 1 Minute

Teams of 3/4

Max Calorie Assault Bike in 7 Minutes

Metcon (No Measure)

Every 3 Minutes for 12 Minutes

8 DB Bench Press

12 Sit-ups

16 Push-ups

***Choose DBs that will allow you to maintain good mechanics.

Wednesday 5-16-2018

CrossFit Caldwell – CrossFit

 

Metcon (Time)

7 Rounds

4 Hang Squat Clean Thrusters

50 Double Unders

20 UB Wall Balls
(5 burpee penalty for each break)
*Rest 1 minute after each round

RX:

135#/95#

RX + :

155#/105#

Medball:

20#/14#

Tuesday 5-15-2018

CrossFit Caldwell – CrossFit

 

Back Squat (Pause) (6-6-6-6-6)

Every 2:30 Minutes for 12:30 Minutes

6 Pause Back Squats @65%+

Metcon (Time)

3 RFT

300m Run

30 American KBS

30 Box Jumps

RX

KB: 70#/53#

Box: 30″/24″

Tuesday 5-15-2018

CrossFit Caldwell – Shred

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Metcon (No Measure)

4 Rounds- (:20 Stations)

High Knees

Plank Shoulder Taps

Jump Squats

Rest

Every 4:00 For 20:00-

15 Push Ups

15 Leg Lifts

200m Run

15 DB Push Press

Finisher:

Every :30 For 6:00- (Alt)

:20 R-Plank

8-10 Alt. V-Ups

:20 L-Plank

Sunday 5-13/2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Reps)

4 Rounds of Each Couplet

*Alternate Every 1:30 on/1:00 off

200m Row

Max Thrusters in remaining time

Rest 1 Minute

:45 Assault Bike

Max Ring Dips in remaining time

Rx

Load:95#/65#

Score = Total reps of Max Thrusters and Max Ring Dips combined.

Saturday 5-12-2018

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

(Teams of 2)

AMRAP 27

30 Hang Power Snatch

30 Double Unders

30 Sit-ups

30 Double Unders

*Every 3 minutes 200m Run/Row

Rx

Load: 75#/55#

Saturday 5-12-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

Every 5:00 For 30:00- (Alt.)

25 Calorie Row

20 Sit Ups

20 KB Sumo Deadlift High Pulls

B) 400m Run

20 Leg Raises

20 Goblet Squats

4 Rounds- (:30 On/:10 Off)

DB Bent Over Row

Bicycle Crunches

DB Curls

Crunch Hold

Friday 5-11-2018

CrossFit Caldwell – CrossFit

Olympic Weightlifting (2 Squat Cleans + 2 Jerks (Any Style)) (2+2)

Olympic Lifting:

2 Squat Cleans

+ 2 Jerks (Any Style)

*Build to a heavy complex

Metcon (Time)

4 RFT

10 Front Squats

10 HSPU

10 CTB Pull-ups

Rx

Load: 165#/115#

Wednesday 5-9-2018

CrossFit Caldwell – Shred

Metcon (No Measure)

4 Rounds-

:20 Tuck Jumps

:20 Plate Jumps (FAST)

:20 Row (SPRINT)

1:00 Air Squats

*Rest 1:00

AMRAP 12

200m Run

10 DB Box Step Ups

20 Plank Mtn. Climbers (Slow, Knee Touches Elbow)

*Rest 6:00

AMRAP 12

100 Single Unders

20 Bulgarian Split Squats (10 Each Side)

40 Plank Shoulder Taps

Wednesday 5-9-2018

CrossFit Caldwell – CrossFit

Metcon (24 Rounds for weight)

EMOM 24

1: 1 Squat Snatch + 2 OHS

2: :45 Row

3: 12 TTB

RX

Must perform #1 as intended. 1 Squat Snatch + 2 OHS.