Monday, May 16 2022

Posted by Mandee on May 15, 2022   |   17 Comments




Back & Front Squat Build-up   E2MOM

10 Back Squats – 8 Front Squats

8 Back Squats – 6 Front Squats

4 Back Squats – 3 Front Squats

2 Back Squats – 1 Front Squat

For Time: (15min cap)
40 Overhead Squats   75/55lbs   RX+95/65   MRX 45/35
10 Muscle Ups (bar/ring)   MRX Chest to Bar
30 Front Squats   95/65lbs   RX+135/95   MRX 75/55

20 Chest to Bar Pull-Ups   MRX Pull-ups
20 Back Squats   135/95   RX+165/115   MRX 95/65

30 Pull-ups   MRX Ring Rows

**athletes responsible for load changes**

Squat & Pistol Development

20 Cossack Squats Alternating Legs

20 Pistols Each Leg or Progressions

20 Goblet Reverse Lunges (alt legs)

20 Pistols Each Leg or Progressions

20 Bulgarian Split Squats (each leg)

17 responses to “Monday, May 16 2022”

  1. Nathaniel says:

    Caleb doin big things in the back of the gym every day! I can remember working with Caleb on his pulls ups when he was a youngster and now he’s reppin Muscle Ups! Caleb has been throwing down longer than it seems because he started so young. The proof is in his GAINS! The man keeps getting better at everything. He hardly says a word and lets his performance speak for itself. Caleb is a great young man that comes from an awesome family. He represents his family, himself, and his gym daily. Always a good day when Caleb is holding it down in the back corner. Keep grinding dude cause you’re killin it!!

  2. Mandee says:

    Heck yeah! Caleb flying high, making muscle ups look easy. This young dude is a class act and has been since he first started many years ago. He’s polite, hard working, determined and focused. His impeccable consistency and strong work ethic show through the incredible gains he’s made and he continues to make. It seems like every time I catch a glimpse of him, he going faster, looking fitter, and improving in all areas of his fitness. Keep up the awesome wirk, Caleb! 😁

  3. Devonne says:

    I always enjoy my Sunday WODS with Caleb! He is a great athlete and gives over 150% effort with each and every WOD. Keep it up Caleb!!! 🏋🏻🏋🏻

  4. Alex says:

    11:34 Rx+
    40 OHS – 7/3 RMU – 16/14 FS – 20 C2B – 16/14 BS (oops) – 16/12/2 PU

  5. Hal says:

    A. Complete (watched James play with 4 plates)

    B. 14:50 scaled life (cut MUs in 1/2)

    C. Complete

  6. Bailey says:

    A. BS: 135(10)-165(6)-215(4)-245(2)
    FS: 135(8)-155(6)-205(2)-235(1)

    B. 11:25 RX+ (RMU)

  7. Bo says:

    A: Training
    B: 123 rx (BMU’s)
    C: GHD’s and HE

  8. CJ VK says:

    BS: 185(10)-225(8)-260(4)-280(2)
    FS: 185(8)-225(6)-260(3)-280(1)
    15:18 rx (rmu)

  9. Misty says:

    Caleb! It was so much fun to watch this guy fly over that bar! I had no idea he had bar muscle ups until I saw him knocking them out! He quietly sits back in the corner of the gym and just keeps gaining skills! It’s been awesome to watch Caleb transform throughout the years and now he’s a lean, mean, CrossFit machine! Always kind and coachable. Caleb is a great athlete and I am excited to watch him continue his CrossFit journey!

    A. Back squats 105 (10) – 8 (115) – 4 (125) – 2 (155)
    Front squats 8 (85) – 6 (95) – 3 (105) – 1 (135)
    B. 85 rx (bar mu) completed WOD after time at 23:50

  10. Mandee says:

    10:14 RX+ weights but had to do front squats instead of back squats for last set, Ring MUs

  11. Duke says:

    13:48 scaled

  12. Bradley says:

    13:11 scaled. Wrists not happy today

  13. Nathaniel says:

    11:55 rx with Ring MUs

  14. Griff says:

    12:28 rx+

  15. Lupo says:

    135 – 135
    185 – 185
    235 – 235
    265 – 275

    133 reps rx, RMU

  16. Damian says:

    A. BS and FS 135, 165, 185, 185
    B. 14:32 Rx

  17. JJ Millich says:

    A1: BS – 135-185-225-275
    A2: FS – 135-185-225(tweaked back)-225
    B: 10:28, scaled
    (All RX, but strict C2B ILO MU)