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 must be performed at what’s prescribed/cited for the WOD.

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

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 prescribed/cited for the WOD.

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.