Entries by Shawn Redd

Tuesday 02-19-2019

CrossFit Caldwell – CrossFit Skill Metcon (No Measure) Skill: 14:00 EMOTM – Even: One Set Muscle Ups/CTB/Pull Ups (not until failure, technique driven) – Odd: 2 Power Cleans (singles; think technique driven and prep for the Metcon) Metcon (Time) 3 Rounds 6 Muscle Ups (Bar and/or Rings) 12 Power Cleans 15 Burpees RX-135#/95# RX+-165#/115#

Sunday 02-17-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 14 Sit-ups 8 Thrusters *Start and every 2 minutes, 5 Power Snatch Rx Load: 95#/65# Score: Total combined rounds and reps on the situ-ups and thrusters only.Accessory: 3 Sets 10e Single Arm KB Z-Press 8 Barbell Supinated Bent Over Row 20 Tuck Crunches […]

Saturday 02-16-2019

CrossFit Caldwell – CrossFit Metcon (Time) Partner Wod (Teams of 2) Partner 1: 10 down to 1 Wall Balls DB Burpees Partner 2: 1 up to 10 Wall Balls DB Burpees Rx Medball: 20#/14# DBs: 50#/35#*Workout Details: P1 does 10 Wall Balls and 10 Burpees. Then P2 does 1 Wall Ball and 1 Burpee. Then […]

Thursday 02-14-2019

CrossFit Caldwell – CrossFit Weightlifting Back Squat (5-5-4-3-8) Back Squat 2×5 @75% 1×4 @80% 1×3 @85% 1×8 @60% Metcon (10 Rounds for reps) 10:00 EMOTM 7 Bar Facing Burpees Max Effort Squat Cleans Rx Load: 155#/105# Score = Total Max Squat Clean Reps each round.

Wednesday 02-13-2019

CrossFit Caldwell – CrossFit Metcon (Time) For Time 1000 M Row 100 Double Unders 30 Power Clean and Push Jerks 100 Double Unders 1000 M Row Rx Load: 135#/95#

Tuesday 02-12-2019

CrossFit Caldwell – CrossFit Gymnastics Metcon (No Measure) Skill: (Technique Driven, Not to Failure) Alt. 14:00 EMOTM Even: 10 Alternating DB Snatch Odd: One set Muscle Up (Bar and/or Rings)/CTB Pull-ups/Pull Ups Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Muscle Ups (Bar and/or Rings) 10 Burpees RX – 10 CTB Pull Ups RX+ […]

Monday 02-11-2019

CrossFit Caldwell – Shred Metcon (No Measure) 2 Rounds (2 Min On/1 Min Off): Bike Renegade Rows Ball Slam Air Squats Devil’s Press *Rest 2 Min After Round 1 Finisher: 2 Min Plank 1 Min Rest 1 Min Russian Twist 30 sec Rest 30 sec Hollow Hold 15 sec Rest 30 sec Hollow Hold 30 […]

Monday 02-11-2019

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning 1 Squat Clean + 1 Front Squat (1-1-1-1-1-1-1-1-1-1-1-1) 12:00 EMOTM 1 Squat Clean + 1 Front Squat1 Rep = 1 Squat Clean + 1 Front Squat Metcon (18 Rounds for reps) Alt. EMOM 18 – 50 Double Unders – 8 Handstand Push-ups – 12 Front Squats Rx Load: 135#/95#Score […]

Sunday 02-10-2019

CrossFit Caldwell – CrossFit Weightlifting Push Press (10-10-10) 3×10 @55%+ Push Jerk (5-5-5) Push Jerk 3×5 @65%+ Metcon (Time) 2 RFT 30 Double DB Snatch 20 Box Jump Overs 30 Double DB Front Rack Reverse Lunges Rx DBs: 50#/35# Box: 24″/20″

Saturday 02-09-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 30 (in teams of 3) Partner 1: Row for distance Partner 2&3: Complete 2 rounds each alternating full rounds 40 Double Unders 12 KBS 70#/53# Score = Total rounds & reps from DUs & KBS’s * Note Distance Rowed