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.

 

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