ShedKickers for Week of 120402 (Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the […]
Day 6120331 7:30am-8:30am WOD 8:30am-10:00am Intro WOD for new athletes 10:30am-12:30pm WOD For time:100 double unders (x4 singles)30 push press – 75/5540 kb swings – 24kg/16kg50 burpees40 goblet squats – 24kg/16kg30 power snatch – 75/55100 double unders (x4 singles) crossfit.com
Day 5WOD 120330 AMRAP in 12:00 of:10 ohs – 115/8515 t2b10 hang cleans – 115/85 cash-out = max pull-ups in 3:00 (clock runs continuously for 15:00) crossfit.com
Day 4Skills & Drills120329 We are in the OFF month in our Strength Programming.Use this day to work on Skills & Drills and core work. (Thursday Coaches will have stuff for you to do!!) crossfit.com
Day 3WOD 120328 3 rounds for time of:50 wall ball – 20/14 @ 10' target30 deadlifts – 135/95 crossfit.com
Day 2WOD 120327 As Many Reps as Possible in 5:00 of:squat clean thrusters* – 155/105 cash-out = max double unders in 5:00 (max 24/20" Games standards box jumps if you cannot do double-unders) (clock runs continuously for 10:00) *Strict NO dropping policy. Dropping the barbell from overhead results in an AUTOMATIC reduction in weight
Day 1WOD 120326 3 rounds for time of:400m run30 kb sdhp – 32kg/24kg30 burpees on to a 45# plate crossfit.com
Day 6WOD 120324 Athlete's Choice 5 rounds for time of:200m run15 box jumps – 24"/20"15 wall balls or 5 rounds for time of:7 hspu30 double underscash-out = 50 ohs – 75/55(compare scores to https://www.redshedcrossfit.com/my_weblog/2011/09/110905-day-1.html#comments) crossfit.com
According to our 2012 Strength Format, this is an OFF week, and April is an OFF month. Thursday’s focus should be on goat work, and possibly newbie skills and drills. ShedKickers Week of 120326 CFWE SK_Max reps of:4:00 double unders3:00 rope ascents2:00 squat snatch – 1351:00 hspu SK1_AMRAP in 12:00 of:3 ring hspu6 muscle-ups9 front
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