Day 1
Warm-up
3 rounds of: 1:00 jump rope (doubles or singles), 1:00 mobility wod sit
5:00 foam roll
WOD
3 rounds for time of:
400m run
21 power snatch – 75# (45#)
18 ring dips
12 kettlebell swings – 32kg (24kg)
CFE WOD:
Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.
Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.
Cover as much distance as possible:
Bike: 24min
Run: 20min
C2: 12min
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
Who’s ready to tackle 11.6 this week?!?!
I am.
I am.
I am.
I am.
I am.
I am.
I am.
I am.
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
Go Kat, own that #!@$!?! bar!!!
Sensei Matt saw my 95# snatch!! (most important place for it to count is in my head).
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
I’m ready!
Good WOD today…perfect weather for it.
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
i’m going to crush 11.6, no holding back
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
ok i think i fixed everything now just waiting on kevin
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
Day 1 modified:
Harold-19:50
MVR-16:02
CKL-16:02
Megan-19:15
Kat-17:02
Toby-20:45
Lily-22:00
Lenore-24:21
Adriana-23:29
Janice-23:25
Vinnie-21:51
Ro-19:21
Charlie-21:14
Day 1 rx’d:
Steve-14:44
Rich-17:07
BCov-15:33
Christian-15:58
JoeB-14:27
Randy-17:35
Melanie-22:55
Scotty-20:22
Marc-17:56
Mike-16:23
Scott-16:06
McCoy-21:17
Pat-17:06
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!
R
E
A
D
Y
!
!
!
Go Team RedShed…let’s get to regionals!