120613 Day 3
Day 3WOD 120613 For time or total reps in 17:00 of:70 burpees60 abmat sit-ups50 kb swings – 24kg/16kg40 double unders 30 ring dips20 box jumps – 24"/20"10 push press – 135/95 Happy Birthday Matt! crossfit.com
June 2012
120612 Day 2
Day 2WOD 120612 AMRAP in 10:00 of:15 power snatch – 75/5515 wall ball – 20/14 @ 10' target cash-out = 5:00 max rounds of "Cindy" Awesome ShedHead Dads Week crossfit.com
120611 Day 1
Day 1WOD 120611 3 rounds for time of:800m run15 squat clean thrusters – 95/65 Awesome ShedHead Dads Week crossfit.com
Week of 120611
Strength Week of 120611weighted pull-up, front squat, power clean3 @ 85%1 @ 95%max reps @ 100% ShedKickers Week of 120611 CFWE SK_For time:5 squat cleans – 185, 1 rope ascent4 squat cleans, 2 rope ascents3 squat cleans, 3 rope ascents2 squat cleans, 4 rope ascents1 squat clean, 5 rope ascents SK1_ MONDAY ONLYFor time:1000m row50
120609 Day 6
We will be performing "Hope" on today in support of CrossFit for Hope, and St. Jude Children's Research Hospital. Click here to visit the site to sign-up and/or donate to the cause. You do not have to be registered to perform the WOD at the shed on Saturday… it will be the workout of the day
120608 Day 5
Day 5WOD 120608 5 rounds for time of:7 wall climbs50 double unders (scaled = total of 30 du's + attempts) Happy Bike Week! crossfit.com (listen up shedkickers/muscle-uppers… reminder on muscle-up standards… rings are set, please do not adjust. use of a step or plate is considered modified. full
120607 Day 4 – Happy Birthday Caitlyn
Day 4Strength 120607 weighted pull-up, front squat, power clean5 @ 75%3 @ 85%max reps @ 90% Cait's Birthday Slideshow crossfit.com
120607 Day 4 – Happy Birthday Caitlyn Read More »
120606 Day 3
Day 3 WOD 120606 AMRAP in 12:00 of:15 wall ball – 20/14 @ 10" target15 h-r push-ups15 box jumps – 24"/20"cash-out = 3:00 max kb swings – 24kg/16kg Happy Bike Week! crossfit.com
120605 Day 2
Day 2WOD 120605 3 rounds for time of:25 ring dips100m walking lunge100m sprint Happy Bike Week! crossfit.com
