CrossFit Kids & CrossFit Teens Summer Program

January 2012

Week of 120130

Strength for Week of 120130Testing for next phase (1RM)weighted pull-upfront squatpower clean 5:00 Challenge for Week of 120130muscle-ups OR vested pull-ups ShedKickers for Week of 120130 CFWE SK_“Tommy V”For time:115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9

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Please consider…

At the shed , we pride ourselves on what we are able to provide to you, so when we post about shediquette, or we ask you to clean up after yourselves… please understand that this is not us “complaining”, instead we just ask you to be considerate, and please consider this: 1)Water – our facilty

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Rest! As The Open draws near, we would like to address REST! First, take a personal inventory of your training, nutrition and rest patterns.  Are all three of those components of your life in order?  Are you eating well enough to maximize your training?Are you resting enough to maximize growth and recovery?Are you training too

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120128 Day 6

Day 6WOD 120128 1 Year Anniversary of Janice's "No Mo Chemo WOD"!We are putting a 35:00 cap on this one, and looking for exceptional measurable results! 8 rounds for time of:8 pull-ups8 t2b8 burpees8 box jumps – 24"/20"8 kb swings – 32kg/24kg8 goblet squats – 32kg/24kg8 h-r push-ups8 med ball clean wall balls – 20/14

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