Tue, Jul 22

CrossFit Lite

4 Rounds for time
400m Run
4 DB Cleans
4 DB Push Press
4 DB Squats

*Go as heavy as possible

WOD

3x

10 Reverse Shrugs (On box)

10 Ring Rows

10 True Pushups

 

10 rounds for max pullups

Max Rep Strict Pullups

25 Yd Zercher Walk or Prowler Push (Parking Lot)

 

Finisher: 1 minute Banded Full Support Squat

Mon, Jul 21st

CrossFit Lite
p1.
4 sets max L-sits
*rest 90 seconds between sets

then…

4 sets of max hold at top of pull up
*rest 90 seconds between sets

then…

4 sets Max Handstand holds
*rest 90 seconds between sets
P2.
10 minutes to work up to 1rm box Jump

p3.
100m Row TT

 

WOD

20 minutes:

Hang Power Clean 5×5

Increase weight each set

P2. 10 minutes to work up to 1rm box Jump

P3.
1000 m Row TT

Sun, Jul 20

Sunday Fun Day!
Free Class at 9am bring a friend!!

“Sealfit WOD”(10am)

10 minutes:

20 KB swings (2/1.5pd)

10 Box Jumps (24/20)

 

Immediately into:

Run/walk 1 mile and rest remainder of time

 

Immediately into:

10 minutes:

20 KB swings (2/1.5pd)

10 Box Jumps (24/20)

Sat, Jul 19 CLOSED

Come cheer on the CrossFit Caldwell team and our neighbors as they compete at the first Annual “Battle of the Burbs”

Fri, Jul 18

CrossFit Lite

For time
100 Double Unders
50 KB Swings
80 Double Unders
40 KB Sumo DeadLift High Pull
60 Double Unders
30 KB Squats
40 Double Unders
20 KB Snatch (10 each arm)

 

WOD

20 minutes to find 1rm Front Squat

 

7 rounds:

3 Front Squats @ 75% of your 1rm

7 burpees

Row 150 meters

Rest 45 seconds between rounds

Thu, Jul 17

CrossFit Lite

P1.
Complete 75 Wall Balls as a team

p2.
10 Min AMRAP
3-6-9-12-15-18…

DB Push Press
Burpees

p3.
6 Rounds
200m Run
30sec Rest

WOD

CrossFit Warmup + Banded Shoulder Mobility

 

Shoulder Press 5-5-5

Push Press 3-3-3

Push or Split Jerk 1-1-1-1

*Every set should increase weight

 

6 rounds:

Run 200 meters

Rest 30 seconds

Wed, Jul 16

P1.
5 Rounds (nft):
5 Inch Worms in place
10 KB Swings
10 Box Jumps

P2.
15 minute emom

Snatch Deadlift
Hang Snatch
Snatch Pull
Snatch

*if flexibility is a major issue replace with:

Snatch Pull
Power Snatch
Overhead Squat w/3 second hold at the bottom

P3.
21-15-9
Overhead Squats (115/85)
Pullups

Tue, Jul 15

P1.
Yoke Walk for max weight in 15 minutes

P2.
“The Bear”

Deadlift
Front Squat
Shoulder to Overhead
Back Squat
Back Rack to Overhead

7 unbroken rounds equals 1 completed set.

We are doing 5 Sets for max weight. Rest as needed between sets but try not to rest more than 4 mintues between sets.

Mon, Jul 14th

14.4

14 minute amrap

60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans @ 135/95
20 Muscle ups

Compare scores to others around the world here by clicking the Open Tab and sorting by Week #4

Sun, Jul 13

P1.
5 minute flight simulator

P2.
6 rounds:
30 Second Deadbug
30 Second Plank

P2.
10 rounds for time:
6 db snatch alt’ing per rep
8 hr pushups
15 double unders