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.

 

Thur, Aug 21

Crossfit Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

Wed, Aug 20

24 Minute AMRAP (Including 1 Minute Breaks at end of round)

10 Ring Rows

15 Burpees

10 Ring Rows

15 Box Jumps

25 Calorie Row

*1 Minute Rest

Tues, Aug 19

Part 1:

3 Minutes

Max Double Unders

Part 2:

21-18-15-12-9-6-3

Front Squat (105/65)

Ring Push Ups

*Run 200 M between rounds

Mon, Aug 18

Part 1:

EMOM – 10 Minutes

4 Split Jerks

*Weight should be roughly 65-70% of highest Split Jerk from last week

Part 2:

EMOM – 10 Minutes

Odd: 10 Toes to Bar

Even: Max Med Ball Leg Raises

Sun, Aug 17

100 Power Snatches (75/55)

BUT

At the top of every minute:

2 Wall Walks

*Amount of wall walks will be changed to 1 per minute at the 10 minute mark

Sat, Aug 16

Hey athletes,

You’ll notice below our workout of the day in the form it will be in from Sept 1st on. You’ll see that there is an integrated Beyond the Whiteboard leader board at the bottom. 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.

Part 1:
15 Minutes to find:
1 Rep Max Clean (Power or squat)
*Keep the heavy single reps to under 10 total

Part 2:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (60-70% of highest weight from above)
Run 200 M between rounds
*WOD ends with the final clean

 

[wod date=”2014-8-16″]

Fri, Aug 15

3 Rounds

For Max Reps

3 Minutes: Max Calorie Row

2 Minutes Rest

2 Minutes: Max Sit Ups

2 Minutes Rest

1 Minute: Max Jumping Lunges