Thur, Aug 21

Crossfit Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

Wed, Aug 20

24 Minute AMRAP (Including 1 Minute Breaks at end of round)

10 Ring Rows

15 Burpees

10 Ring Rows

15 Box Jumps

25 Calorie Row

*1 Minute Rest

Tues, Aug 19

Part 1:

3 Minutes

Max Double Unders

Part 2:

21-18-15-12-9-6-3

Front Squat (105/65)

Ring Push Ups

*Run 200 M between rounds

Mon, Aug 18

Part 1:

EMOM – 10 Minutes

4 Split Jerks

*Weight should be roughly 65-70% of highest Split Jerk from last week

Part 2:

EMOM – 10 Minutes

Odd: 10 Toes to Bar

Even: Max Med Ball Leg Raises

Sun, Aug 17

100 Power Snatches (75/55)

BUT

At the top of every minute:

2 Wall Walks

*Amount of wall walks will be changed to 1 per minute at the 10 minute mark

Sat, Aug 16

Hey athletes,

You’ll notice below our workout of the day in the form it will be in from Sept 1st on. You’ll see that there is an integrated Beyond the Whiteboard leader board at the bottom. With next months challenge beginning in only a few weeks, we want to get you all signed up and comfortable using this system ahead of time. It’s a great service and included with your membership at CrossFit Caldwell. If you need to enroll in Beyond the Whiteboard please click here to send us a request that include your email, first and last name. We’ll shoot you and invite shortly after.

Part 1:
15 Minutes to find:
1 Rep Max Clean (Power or squat)
*Keep the heavy single reps to under 10 total

Part 2:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (60-70% of highest weight from above)
Run 200 M between rounds
*WOD ends with the final clean

 

[wod date=”2014-8-16″]

Fri, Aug 15

3 Rounds

For Max Reps

3 Minutes: Max Calorie Row

2 Minutes Rest

2 Minutes: Max Sit Ups

2 Minutes Rest

1 Minute: Max Jumping Lunges

Thur, Aug 14

Part 1:

For Time:

30 Burpee Box Jump Overs (24/20)

5 Minute Cap

Part 2:

6 Sets

1 Split Jerk

*This can turn in to 6 sets of 2 or 3 split jerks if this is the first time doing the

movement. You can use it to work on the skill of getting under the bar and

landing with proper foot positioning and balance.

Part 3:

EMOM – 14 Minutes

Odd: 3 Shoulder Press from ground (50-60% of highest weight from Part 2)

Even: Max Double Unders

Wed, Aug 13

Part 1:

Front Squat

5-5-3-3-1-1-1

*Rest about 60-90 seconds between sets, and about 2 minutes between the final 3 sets

Rest 3 Minutes, Then

1 set of max reps at 70-75% of highest weight from above

Part 2:

8 Minute AMRAP

15 Deficit Push Ups

10 Ring Rows

200 M run

Tues, Aug 12

For Time:

4 Rounds

400 M Run

5 Strict Press

5 Bar Facing Burpees

5 Push Press

5 Bar Facing Burpees

5 Push Jerk

25 Wall Balls

*Weight should be based on your Shoulder Press numbers. A set of 5 should be

challenging, but doable.

*30 Minute Cap