crossfit caldwell

Our mission is

[crossfit caldwell @ComCrossfit]

Monday December 31, 2018

CrossFit 🎉

Met-Con:
20 Rounds
1 Man Maker 50#/35#
8 Burpees *Man Maker = Push-up + Row R + Row L + Squat Clean Thruster
______________________________________

Shred

Alt. EMOM 20:
45 sec Bike
20 Tuck Crunches
45 sec Wall… https://t.co/TYCX5XncUF

[crossfit caldwell @ComCrossfit]

CROSSFIT & SHRED (See Wodify Nightly Post this week) Weekly Program: 12/31-01/06

#CrossfitCaldwell
#BeGreater
#EverythingForEveryone https://t.co/OyycbDOcCv

[crossfit caldwell @ComCrossfit]

Sunday December 30, 2018

CrossFit
Strength:
Every 3 Minutes (x6)
3 Bench Press
10 Pendlay Rows

Met-Con:
AMRAP 10
12 V-ups
9 Overhead Squats 115#/75#
6 HSPU
____________________________________

Shred

AMRAP 5
5 Burpees to Plate
5 Plate Ground to Overh… https://t.co/th1OYYT0cV

[crossfit caldwell @ComCrossfit]

Saturday December 29, 2018

CrossFit
Partner WOD
(Teams of 2)

2 Rounds
150 Wall Balls 20#/14#
100 Pull-ups
75 Calorie Row
*Partition reps as needed. 1 athlete works at a time
_______________________________________

Shred

Every 2 Min For 8 Min:
200m R… https://t.co/mD52OGMDuW

[crossfit caldwell @ComCrossfit]

Friday December 28, 2018

CrossFit 😈

Olympic Lifting:
EMOM 7
2 Touch and Go Power Snatch

Directly into,

EMOM 7
2 Touch and Go Power Clean (start @ final snatch weight)

Met-Con:
For Time
30 Burpee Box Jump Overs 24”/20"
20 Front Squats 135#/95#
1… https://t.co/Z4C29OPGEe

[crossfit caldwell @ComCrossfit]

New Years Holiday Schedule 🎉
Happy Holidays!!! #CrossfitCaldwell
#BeGreater
#EverythingForEveryone https://t.co/ViO1oyPbPX

[crossfit caldwell @ComCrossfit]

Thursday December 27, 2018

CrossFit
Strength:
Deadlift
10-8-6-4-2 (AHAP)
*Practice HS Walk/HS Hold/HSPU after each set

Met-Con:
AMRAP 12
8 Push Jerks 155#/105#
12 TTB
________________________________________

Shred

Every 5 Min For 30 Min- (Alt) A) … https://t.co/5zGUjQzIOq

[crossfit caldwell @ComCrossfit]

Wednesday December 26, 2018

CrossFit 🎄

Met-Con:
2 RFT
800m Run
40 KBS 53#/35#
30 Calorie Row
20 Thrusters 95#/65#
10 Muscle-ups (Ring/Bar)

Midline: (if time allows)
EMOM 9
- 15 Weighted Sit-ups
- :20s/side Plank
- 15 Tuck Crunches
________________… https://t.co/DtZIWnpxYU

[crossfit caldwell @ComCrossfit]

Enjoy the rest day we will see you tomorrow!! https://t.co/KenZ6bCMVk

[crossfit caldwell @ComCrossfit]

Sunday December 23rd:
Strength:
Back Squat
6x5 w/ 3s pause at bottom
*35 Double Unders after each set

Met-Con:
For Time -
1000m Row
50 Burpees
1000m Row"
#idkwhatsworse ———————————————
SHRED
2 Min KB Front Rack Hold

Every 3 Min For 15 Min:
45 sec Max… https://t.co/hSLeAD3Sn2

[crossfit caldwell @ComCrossfit]

Saturday December 22:
"Partner Workout:
AMRAP 30
10 Rope Climbs
60 Front Rack Revese Lunges 95/65lbs
*Start with and every 5 Minutes, 50 Calorie Row
*Partition reps as needed. 1 athlete works at a time" —————————————————————-
SHRED
3 Rounds (1 Min Statio… https://t.co/2Oucb9XsoY

[crossfit caldwell @ComCrossfit]

Friday Gains!
Strength:
Every 1:30 (x8)
4 Bench Press

Met-Con
AMRAP 16
400m Run
15 STO @95/65lbs
15 Push-ups" ———————————————
Shred
EMOM 14
10/8 Cal Row + Max Jump Rope
Rest

AMRAP 12
.6km Bike
20 Wallballs
20 KB High Pulls

EMOM 14
10 DB Bicep Curls +… https://t.co/8jMPDD9LX7

[crossfit caldwell @ComCrossfit]

Thursday December 20
"Met-Con:
""Nasty Girls""
3 RFT
50 Air squats
7 Bar/Ring Muscle-ups
10 Hang Power Cleans 135#/95#

Accessory:
4 Sets
:20s KB Front Rack Wall Sit
10 Supinated Barbell Rows
1 Minute Farmer Hold" ——————————————- 2 Rounds: TABATA (8 Roun… https://t.co/KhTCakYSZG

[crossfit caldwell @ComCrossfit]

Please remember that we are on our Holiday schedule next Monday and Tuesday 🎄. 12 Days of a Christmas (Teams of 2) Wod🔥

Reserve your spots in Wodify now.
#CrossfitCaldwell
#BeGreater
#EverythingForEveryone https://t.co/56ynshyeaj

[crossfit caldwell @ComCrossfit]

WEDNESDAY DEC 19:
"Strength:
Every 2 Minutes (x6)
5 Strict Press
10 Russian KBS

Met-Con:
AMRAP 5
5 TTB
10 Deadlifts 135/95lbs

Directly into,

AMRAP 4
10 Sit-ups
10 KBS 53/35lbs

Directly into,

AMRAP 3
Max TTB" ———————————————
SHRED
AMRAP 5
5 Ring Rows… https://t.co/PzpgHG6Z44

[crossfit caldwell @ComCrossfit]

Tuesday December 18, 2018

CrossFit 🍑🔥 Met-Con:
10 RFT
20/15 Calorie Row
10 Pull-ups
10 Front Squats 155#/105#

Midline: (if time allows)
3 Sets
:30s KB Overhead Hold
:30s Hollow Hold
:30s Superman Hold
_______________________________________

Shred
… https://t.co/RYP1hM3caD

[crossfit caldwell @ComCrossfit]

Monday December 17, 2018

CrossFit 🎄

Olympic Lifting:
Alt. EMOM 16
- 7 Burpee Box Jump Overs 24"/20"
- 1 Power Snatch + 1 Hang Squat Snatch

Met-Con:
For Time
100 Double Unders
20 Devil's Press 50#/35#
100 Double Unders
20 DB Ground to Overhead
100 … https://t.co/avkHT7AlQk

[crossfit caldwell @ComCrossfit]

Saturday December 15, 2018

CrossFit
Partner Wod
(Teams of 2)
AMRAP 30
50 Bench Press 135#/95#
75 Sit-ups
100 Air Squats
*Partition reps as needed. 1 athlete works at a time
______________________________________

Shred

3 Rounds (30 sec Stations):
MB S… https://t.co/8RrFtSfOg7

[crossfit caldwell @ComCrossfit]

CFC Coaches Alert 💥

We’re happy to announce that this OG of a CrossFit Coach and fun & creative walking book of warmups, has also been officially added to the CFC coaching staff.
A little bit about Jodi: - Started Crossfit 8 years ago. - In 2012, s… https://t.co/7EFksfm0nX

[crossfit caldwell @ComCrossfit]

CFC Coaches Alert 💥

We’re happy to announce that this OG of a CrossFit Coach and fun & creative walking book of warmups, has also been officially added to the CFC coaching staff.
A little bit about Jodi: - Started Crossfit 8 years ago. - In 2012, s… https://t.co/e4V4puQkql