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

Thur, Aug 14

Part 1:

For Time:

30 Burpee Box Jump Overs (24/20)

5 Minute Cap

Part 2:

6 Sets

1 Split Jerk

*This can turn in to 6 sets of 2 or 3 split jerks if this is the first time doing the

movement. You can use it to work on the skill of getting under the bar and

landing with proper foot positioning and balance.

Part 3:

EMOM – 14 Minutes

Odd: 3 Shoulder Press from ground (50-60% of highest weight from Part 2)

Even: Max Double Unders

Wed, Aug 13

Part 1:

Front Squat

5-5-3-3-1-1-1

*Rest about 60-90 seconds between sets, and about 2 minutes between the final 3 sets

Rest 3 Minutes, Then

1 set of max reps at 70-75% of highest weight from above

Part 2:

8 Minute AMRAP

15 Deficit Push Ups

10 Ring Rows

200 M run

Tues, Aug 12

For Time:

4 Rounds

400 M Run

5 Strict Press

5 Bar Facing Burpees

5 Push Press

5 Bar Facing Burpees

5 Push Jerk

25 Wall Balls

*Weight should be based on your Shoulder Press numbers. A set of 5 should be

challenging, but doable.

*30 Minute Cap

Mon, Aug 11

2 Rounds

50 Calorie Row

40 Toes to Bar

30 Deadlifts (225/135)

20 Handstand Push Ups

10 Med Ball Leg Raises (20/14)

5 Minute Rest

Sun, Aug 10

Part 1:

20 Minutes to find 3RM Squat Clean

Part 2:

7 Minute AMRAP

10 Goblet Squats
10 Hand Release Push Ups
10 Barbell Rows (95/65)

Sat, Aug 9

4 Rounds

:45 Second Stations/:15 Seconds Transition

Box Jumps (30/24)

Russian KB Swings (53/35)

Burpees

Row (Calories)

REST

Fri, Aug 8th

Part 1:

5 Rounds

Run 200 M

Rest 1 Minute

Part 2:

12 Minute AMRAP

8 Alternating Reverse Lunges (95/65 – Back Rack)

8 Pull Ups

20 Double Unders

*Bar must begin on ground

Thurs Aug 7th

EMOM – 20 Minutes

Odd Minutes:

6 Power Clean & Jerks (155/105)

Even Minutes:

10 Wall Balls

*Pick a weight that you can Clean & Jerk at least 8 times in one minute