Sunday 05-19-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Running Clock 25

AMRAP 10

15 Cal Bike

10 KB Lunges 53#/35#

Rest 5:00

AMRAP 10

15 KB Swings 53#/35#

15 Box Jumps 24″/20″

15 KB Goblet Squats 53#/35#

Score = Total rounds and reps from both AMRAPs
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Saturday 05-18-2019 (DRI TRI EVENT – No Classes)

CrossFit Caldwell – CrossFit

CrossFit WOD, May 17, 2019

Friday 05-17-2019
 
 
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
600 M Run
12 At. DB Power Snatch
9 Burpees Over the Bar
6 Power Cleans
3 Rope Climbs

Rx
DB: 50#/35#
Power Cleans (85% of 1RM)

Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Friday 05-17-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

600 M Run

12 At. DB Power Snatch

9 Burpees Over the Bar

6 Power Cleans

3 Rope Climbs

Rx

DB: 50#/35#

Power Cleans (85% of 1RM)
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Thursday 05-16-2019

CrossFit Caldwell – CrossFit

Weightlifting

Thruster (2-2-2-2-2-2-2-2-2-2)

Every 1:30 (x10) perform:

2 Thrusters (from the rack)

Metcon (Time)

3 RFT

500m row

100 Double Unders

20 Thrusters

Rx

Load 65#/45#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Wednesday 05-15-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (1)

20:00 minutes to find a 1RM Deadlift

Metcon (Time)

3 RFT:

400 M Run

21 KB Swings

15 Push Ups

9 Dead Lifts

Rx

KB: 53#/35#

Load: 225#/155#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Tuesday 05-14-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Split Jerk (2-2-2-2-2-2-2)

7×2 Split Jerk

15 minutes to complete.

Metcon (Time)

For Time:

30 Box Jumps

30 Toes to Bar

15 Push Jerks

20 Box Jumps

20 Toes to Bar

10 Push Jerks

10 Box Jumps

10 Toes to Bar

5 Push Jerks

RX

Load: 95#/65#, 115#/75#, 135#/95#

Box: 24″/20″

RX+

Load: 135#/95#, 155#/105#, 185#/125#

Box: 24″/20″

Monday 05-13-2019

CrossFit Caldwell – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*17:00 minute Cap

Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Sunday 05-12-2019

CrossFit Caldwell – CrossFit

Weightlifting

Bench Press (7-7-7-5-5-5-3-3-3)

7-7-7-5-5-5-3-3-3

Bench Press

*Rope Climb technique between sets

Metcon (Time)

3 RFT

20/15 Cal Bike

15 Push Ups

30 Double Unders

400 M Run
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Saturday 05-11-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10-20-30..etc

Cal Row

Burpees

Toes to Bar

*Partition reps as you wish

*Partner 200m run after each round.
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.