Entries by Shawn Redd

Saturday 06-08-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 14 KB Reverse Lunges 53#/35# 7 Toes to Bar *Alternate full rounds with partner *After each partner completes a full round, run 200m together.Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Friday 06-07-2019

CrossFit Caldwell – CrossFit Metcon (No Measure) 5 Rounds (Not For Time) Every 3 minutes perform: 3 Push Jerks & 3 Rope Climbs Metcon (AMRAP – Rounds and Reps) AMRAP 17 16 DB Push Jerks (8 each arm) 600m Run 4 Rope Climbs Rx DB: 50#/35#Rx/ Rx + = All movement standards, reps & weight […]

Thursday 06-06-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) Part I.) AMRAP 10 9 HSPU 12/10 Cal Row Rest 5 minutes then perform Part II. Metcon (AMRAP – Rounds and Reps) Part II.) AMRAP 10 10 KB Swings 53#/35# 12 Box Jump Overs 24″/20″

Wednesday 06-05-2019

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning Squat Clean (Running Clock 20) A.) 0:00-12:00 Build to 85%+ of 1 RM Squat Clean Metcon (Time) B.) 12:00-20:00 Complete 12 Squat Cleans at (85%+) for time. *8 minute cap Metcon (Time) 4 RFT 400m run 20 Wall Balls 15 Pull Ups Rx Medball: 20#/14#Rx/ Rx + = All […]

Tuesday 06-04-2019

CrossFit Caldwell – CrossFit Weightlifting Deadlift (5-5-5-3-3-3-1-1-1) Every 2:00 perform: Deadlifts 3×5 3×3 3×1 Metcon (Time) For Time: 350 Double Unders 60 Burpee Toes to Bar *Partition reps in any way desired.Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Monday 06-03-2019

CrossFit Caldwell – CrossFit Olympic Weightlifting/Conditioning 1 Squat Snatch + 1 Overhead Squat (1-1-1-1-1-1-1-1-1-1) Every 1:30 (x10) perform: 1 Squat Snatch + 1 Overhead Squat *Build as needed each set Metcon (Time) For Time: 15-12-9-6-3 Power Snatch OHS Rx Load: 115#/75#Rx/ Rx + = All movement standards, reps & weight must be performed at what’s […]

Sunday 06-02-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 Air Squats 15 Burpee Bar Hop Overs 10 Push Jerks 800 M Run Rx Load: 115#/75#Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Saturday 06-01-2019

CrossFit Caldwell – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Wod: (Teams of 3) AMRAP 25 Partner 1 Max Calorie Row/Bike Partner 2 5 Devils Press 50#/35# 10 Box Jumps 24″/20″ 15 Wall Ball 20#/14# Partner 3 Rest Workout Details: Rotate when P2 is done with 5/10/15. P1 will take P2 spot, P2 will […]

Friday 05-31-2019

CrossFit Caldwell – CrossFit Metcon (No Measure) Alt. EMOM 12 (Gymnastic Skill) Even: Muscle Up/Pull Up Progression Odd: HSPU/HS Walk Progression Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations […]

Thursday 05-30-2019

CrossFit Caldwell – CrossFit Weightlifting Back Squat (5-5-5-5-5-5-5) 7×5 Back Squat *Build as needed each set Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Front Squats 15 Toes to Bar Rx Load: 135#/95#Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.