Saturday 02-23-2019

CrossFit Caldwell – CrossFit

Friday 02-22-2019

CrossFit Caldwell – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Thursday 02-21-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

12 Russian KB Swings

12 Sit Ups

12 Devils Press

500m Row/1.2km Bike/400 M Run

Rx

KB: 70#/53#

DBs: 50#/35#
Midline (if time allows):

Accumulate 5 minutes in a plank hold

*Can alternate between high plank, right side, and left side plank holds

Wednesday 02-20-2019

CrossFit Caldwell – CrossFit

Weightlifting

Deadlift (10-8-6-4-2)

15 Min to complete:

Deadlift

10-8-6-4-2

Metcon (Time)

2 Rounds

80 Double Unders

40 Wall Ball

20 Dead Lifts

Rx

Medball: 20#/14#

Load: 225#/155#

Tuesday 02-19-2019

CrossFit Caldwell – CrossFit

Skill

Metcon (No Measure)

Skill:

14:00 EMOTM

– Even: One Set Muscle Ups/CTB/Pull Ups (not until failure, technique driven)

– Odd: 2 Power Cleans (singles; think technique driven and prep for the Metcon)

Metcon (Time)

3 Rounds

6 Muscle Ups

(Bar and/or Rings)

12 Power Cleans

15 Burpees

RX-135#/95#

RX+-165#/115#

Sunday 02-17-2019

CrossFit Caldwell – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

14 Sit-ups

8 Thrusters

*Start and every 2 minutes, 5 Power Snatch

Rx

Load: 95#/65#

Score: Total combined rounds and reps on the situ-ups and thrusters only.
Accessory:

3 Sets

10e Single Arm KB Z-Press

8 Barbell Supinated Bent Over Row

20 Tuck Crunches

12 Empty Barbell Good Mornings

Saturday 02-16-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

Partner Wod

(Teams of 2)

Partner 1:

10 down to 1

Wall Balls

DB Burpees

Partner 2:

1 up to 10

Wall Balls

DB Burpees

Rx

Medball: 20#/14#

DBs: 50#/35#
*Workout Details:

P1 does 10 Wall Balls and 10 Burpees. Then P2 does 1 Wall Ball and 1 Burpee. Then P1 does 9 Wall Balls and 9 Burpees. Then P2 does 2 Wall Balls and 2 Burpees. Continue in this fashion until P1 completes the round of 1 Wall Ball and 1 Burpee and P2 completes the round of 10 Wall Balls and 10 Burpees

Thursday 02-14-2019

CrossFit Caldwell – CrossFit

Weightlifting

Back Squat (5-5-4-3-8)

Back Squat

2×5 @75%

1×4 @80%

1×3 @85%

1×8 @60%

Metcon (10 Rounds for reps)

10:00 EMOTM

7 Bar Facing Burpees

Max Effort Squat Cleans

Rx

Load: 155#/105#

Score = Total Max Squat Clean Reps each round.

Wednesday 02-13-2019

CrossFit Caldwell – CrossFit

Metcon (Time)

For Time

1000 M Row

100 Double Unders

30 Power Clean and Push Jerks

100 Double Unders

1000 M Row

Rx

Load: 135#/95#

Tuesday 02-12-2019

CrossFit Caldwell – CrossFit

Gymnastics

Metcon (No Measure)

Skill: (Technique Driven, Not to Failure)

Alt. 14:00 EMOTM

Even: 10 Alternating DB Snatch

Odd: One set Muscle Up (Bar and/or Rings)/CTB Pull-ups/Pull Ups

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

5 Muscle Ups (Bar and/or Rings)

10 Burpees

RX – 10 CTB Pull Ups

RX+ – 5 Muscle Ups