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.

CrossFit WOD, June 1, 2019

Saturday 06-01-2019
 
 
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 rest, P3 will row/bike

Score = Total rounds and reps including the cal row/bike.

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 rest, P3 will row/bike

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

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 in Iraq.
To learn more about Nate click here
Rx

Gymnastic Skill: Ring Muscle Ups

KB: 70#/53# (American KBS)

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

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.

Wednesday 05-29-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Clean and Jerk

Running Clock 15

A.) 0:00-12:00 Build to a Heavy Power Clean & Jerk (85%+)

Then perform part B.)

Metcon (9 Rounds for reps)

B.) 12:00-15:00 Every :20 Perform 1 Power Clean and Jerk @ 85% + (from part A.))
Note the load from Part A.) and score the number of rounds completed.

Metcon (Time)

4 RFT

(20 minute cap)

200 M Run

20 Burpees

10 Clean and Jerks

RX 135#/95#

RX+ 165#/115#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Tuesday 05-28-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

Part I.

50-40-30-20-10

15-12-9-6-3

Double Unders

Deadlifts

Rx

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

Metcon (Time)

Part II.

(Running Clock)

4x500m row

*1:30 rest after each set

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

Monday 05-27-2019

CrossFit Caldwell – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Sunday 05-26-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Larry”

AMRAP 30

(Teams of 2)

4 Dead Lifts

3 Hang Power Cleans

2 Shoulder to Overhead

1 Rope Climb

Rx

Load: 165#/115#

*Partner performs a 400m run while P2 AMRAPs the movements.

*Once P1 returns from the 400m run switch and pick up where you left off.

*Score = Total Rounds and Reps

Saturday 05-25-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

(Teams of 2)

AMRAP 30

15 Ring Dips

20 Toes to Bar

25 Box Jumps

*Start and every 5:00 perform a 50 cal row.

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