Friday 05-24-2019

CrossFit Caldwell – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Thursday 05-23-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

4 RFT:

400 M Run

30 KB Goblet Lunge

50 Double Unders

30 KB Goblet Lunge

20 Burpees

Rx

KB: 53#/35#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Wednesday 05-22-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (2-2-2-2-2-2-2)

Bench Press (2-2-2-2-2-2-2)

Metcon (Time)

For Time:

60/50 Cal Row

30 Push Jerks 135#/95#

30 Dead Lifts 225#/155#

30 Pull Ups

RX 30 Pull Ups

RX+ 10 Muscle Ups
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Tuesday 05-21-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

1 Power Snatch + 1 Hang Power Snatch (1-1-1-1-1-1-1-1-1-1-1-1)

EMOM 12

1 Power Snatch + 1 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

(Ascending ladder by 3’s)

200 M Run

3 Power Snatch

3 Box Jump Overs

3 Toes to Bar

Always run 200 M to start each round, reps go up by 3 each round. Ie: 3,6,9,12, ext

Rx

Load: 95#/65#

Box: 24″/20″
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

Monday 05-20-2019

CrossFit Caldwell – CrossFit

Olympic Weightlifting/Conditioning

Squat Clean

20:00 minutes to find a 1RM Squat Clean.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Squat Cleans

10 Bar Facing Burpees

RX 135#/95#

RX+ 155#/105#
Rx/ Rx + = All movement standards, reps & weight must be performed at what’s prescribed/cited for the WOD.

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.