Thursday 8-02-2018

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CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Clean (2-2-2-2-2)

Every 3 Minutes for 15 Minutes

7 Knees-to-Elbows

2 Squat Cleans @70%+

7 TTB

Metcon (8 Rounds for reps)

EMOM 8

8 Wall Balls 20#/14#

+ 10 Push-ups

*For Wall Balls, add 1 rep each minute. Keep push-ups at 10 reps each minute (8th minute = 15 Wall Balls + 10 Push-ups)

Rx *Scoring:

Rd1 = 18 reps

Rd2 = 19 reps

Rd3 = 20 reps

Rd4 = 21 reps

Rd5 = 22 reps

Rd6 = 23 reps

Rd7 = 24 reps

Rd8 = 25 reps

Total Rx Reps = 172

Wednesday 8-01-2018

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CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

(Running clock/No rest in between couplets)

9-6-3

Hang Power Snatch

(Rx: 115#/75#)

Strict HSPU

12-9-6

Hang Clean and Jerk

(Rx: 115#/75#)

CTB Pull-ups

15-12-9

Power Snatch

(Rx: 95#/65#)

*200m Run after each sets

18-15-12

Clean and Jerk

(95#/65#)

*200m Run after each sets

Tuesday 7-31-2018

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CrossFit Caldwell – Shred

Metcon (No Measure)

Tabata: (Alt. 8 Rounds Each)

Jump Rope

Push Ups

Every 1 Min for 18 Min: (Alt.)

12/10 Cal Row

15 Wallballs

12 Burpees

3 Rounds: (1 Min Stations)

DB Strict Press

DB Curls

3 Point DB Bent Over Row (30 sec each side)

Tuesday 7-31-2018

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CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (3-3-3-3-3)

Bench Press

5×3 @75%+

*Rest 2 minutes after each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

200m Row

20 American KBS

20 Sit-ups

Rx

KB: 53#/35#

*Each meter = 1 rep

**1 Rd = 240 reps

Scoring Ex:

1 complete Rd + 200m + 10 KBs = 1+210

Monday 7-30-2018

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CrossFit Caldwell – Shred

Metcon (No Measure)

2 Rounds:

AMRAP 6

40 Plank Mtn. Climbers

15 Russian KB Swings

10 KB Deadlifts

*Rest 2 Min

AMRAP 6

200m Run

15 Box Jumps

10 Box Dips

*Rest 2 Min

AMRAP 6

250m Row

15 MB Squats

10 MB Alt. V-Ups

*Rest 2 Min

Sunday 7-29-2018

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CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Push-up

8 OHS

4 Pull-ups

– REST 5 MINUTES –

4 Rounds

2 Minutes Bike

2 Minute Rest”

Rx

Load: 95#/65#

Saturday 7-28=2018

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CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod (Teams of 2)

For Time

8 Rounds Each (w/ partner)

5 Burpees

15 Wall Ball

*Alternate full rounds

Directly into,

1500m Row

100 MB Sit-up Toss

Rx

Medball: 20#/14#

Friday 7-27-2018

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CrossFit Caldwell – CrossFit

Strength Conditioning

2 Strict Press + 2 Push Press (4-4-4-4-4)

EMOM 15

– 40 seconds Bike

– 2 Strict Press + 2 Push Press

– Rest

Metcon (Time)

For Time

20-10-5-10-20

TTB

Ground-to-Overhead

Rx

Load: 75#/55#

2018 End of the Summer Party

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Join us on Saturday September 8, 2018 for an end of the summer fun in the sun party!!!!

It’s going down right here at Crossfit Caldwell starting at 12pm.

Be there!!!

Thursday 7-26-2018

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CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (6-6-4-4-2-2)

Back Squat

2×6 @70%

2×4 @75%

2×2 @80%

*Rest 2 minutes after each set

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 HSPU

12 SDHP

18 Box Jumps

Rx

Load: 95#/65#

Box: 24″/20″