Entries by Shawn Redd

Sunday 12-09-2018

CrossFit Caldwell – CrossFit Weightlifting Bench Press (5-5-5-5-5-5) Every 2 Minutes (x6): 5 Bench Press @70% 10 DB Bicep Curls Metcon (12 Rounds for reps) Alt. EMOM 12 – 20 Wall Balls – 50 Double Unders Rx Medball: 20#/14#

Saturday 12-08-2018

CrossFit Caldwell – CrossFit Metcon (Time) Partner WOD (Teams of 2) For Time 100 Power Snatch 75#/55# 1000m Row 75 Power Cleans 95#/65# 1000m Row 50 Squat Snatch 115#/75# 1000m Row 25 Clean and Jerks 135#/95# *Partition reps as needed. 1 athlete works at a time * Must complete all reps of one movement before […]

Friday 12-07-2018

CrossFit Caldwell – CrossFit Metcon (5 Rounds for weight) (Strength) Every 3 Minutes (x5) 8 Front Squats @50% 8 Back Squats (Use the same Front Squat weight) *Do 8 FS then go directly into 8 BS at the same bar/weight Metcon (AMRAP – Rounds and Reps) AMRAP 10 1-2-3-4-5-etc. Muscle-ups (Bar or Ring) *6 DB […]

Thursday 12-06-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning Split Jerk (3-3-3-2-2-2-1-1-1) Split Jerk 3-3-3-2-2-2-1-1-1 *Rest as needed between sets (Suggested rest = 2 minutes between sets) **20 minutes to complete Metcon (Time) For Time 50 Calorie Row 50 TTB 50 DB Push Press Rx DBs = 50#/35#

Wednesday 12-05-2018

CrossFit Caldwell – CrossFit Metcon (7 Rounds for reps) 7 Rounds 1 Minute Clock 10 Bar Facing Burpees Max Bodyweight Deadlifts in remaining time *Rest 1 minute after each round Score = Max Bodyweight DLs each rd. Note the weight used. Accessory 4 Sets 50ft. KB Front Rack Walking Lunge 12 Seated Single Arm KB […]

Tuesday 12-04-2018

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning Hang Power Clean (12-9-6-3-1) 12-9-6-3-1 *Rest 2 minutes after each set *Sets must be done unbroken Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Strict Pull-ups 12 Russian KBS 36 Double Unders Rx KB: 70#/53#

Monday 12-03-2018

CrossFit Caldwell – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Rx = 400m Run or 500m Row Then… Midline: 4 Sets 10 Weighted Sit-ups 15 V-ups :45s Plank Hold

Sunday 12-02-2018

CrossFit Caldwell – CrossFit Metcon (Time) For Time 12-14-16 Deadlifts *12 Pull-ups after each set Rx Load: 275#/185# Metcon (Time) For Time 18-20-22 DB Push Press *12 TTB after each set Rx DBs: 50#/35# Metcon (Time) For Time 24-26-28 Calorie Row *24 Air Squats after each set

Saturday 12-01-2018

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 30 (w/ partner): 10 Rope Climbs 50 Sit-ups 50 Alt. S.A. DB Snatch 50#/35# 800m Run *While P1 is performing the 800m run P2 works through the Amrap. Partners switch once P1 returns from the run. * Pick up where you left off in […]

Friday 11-30-2018

CrossFit Caldwell – CrossFit Weightlifting Front Squat (2-2-2-2-2) 5 Sets for Quality 2 Front Squat @90% 8 Bulgarian Split Squats 30 Double Unders Metcon (Time) For Time – 100 KBS 100 Push-ups *Start and every minute perform 7 Box Jump Overs Rx KB: 53#/35# Box: 24″/20″