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110704 Day 1

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Day 1 (July 4th, 7:30am – 12pm, last WOD at noon)
WOD

 

Proud to Be an American…

Download 005

 

Independence Day Chipper (30 minute cap)
For time:
30 ohs – 95/65, (115/75)
30 t2b
30 ground 2 overhead – 95/65, (115/75)
30 box jumps – 24"/20", (30"/24")
30 kb swings – 24kg/16/kg, (32kg/24kg)
30 burpees
30 double unders (120 singles)

((please, no shedkicker WODs today… if you would like to scale this up, go for it!!  Shedkicker version is in red))

 

 

065 

 

 

063 068 069

crossfit.com

 

0 thoughts on “110704 Day 1”

  33. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  34. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  35. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  36. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  37. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  38. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  39. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  40. Pat

    Day 1 modified:
    Jess-21:02
    Lisa-22:14
    Sean-20:32 (rx’d except for the rope!)
    Day 1 rx’d:
    Janine-21:05, men’s rx’d
    Rich-17:09
    Miller-27:52
    Kat-17:11
    Marc-19:52
    McCoy-18:06
    Pat-19:27
    shedkicker
    JoeB-15:38
    DougD-28:47

  41. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  42. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  43. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  44. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  45. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  46. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  47. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  48. Dominic

    Merry 4th of July everyone!
    Unfortunately I’m taking some time off from Redshed to focus on exercises directly related to my last phase of Officer training that takes places at the end of this month. Namely swimming right now and ‘forced marching’ as the date gets closer.
    I’ll see you guys again in August if not sooner!

  57. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  58. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  59. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  60. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  61. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  62. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  63. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

  64. Marc

    What a nice welcome back to the Shed after a week away. Good to get my WOD on. You guys all kicked ass today.
    Good luck, Domination. See you in a few weeks.

Leave a Comment

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