120723 Day 1
Day 1WOD 120723 5 rounds for time of:200m run15 deadlifts – 185/11520 box jumps – 24"/20" crossfit.com
July 2012
Week of 120723
Shed Closed on Thursday for CFE 4 rounds of:800m run3 minutes rest between roundsrunning site: C.O. Johnson Park, Byram… upper parking lot by soccer field. ShedKickers Week of 120723 CFWE SK_AMRAP in 10:00 of:2 rope ascents3 squat cleans – 185/1154 hspu, using a stack of (2) 45# plates for each hand placement, head to
120721 Day 6
Day 6WOD 120721 For time:400m run 50 pull-ups100 h-r push-ups200 squats 400m run crossfit.com
120720 Day 5
Day 5WOD 120720 For time:50 abmat sit-ups30 burpees30 squat cleans – 95/6530 push press – 95/6530 burpees50 abmat sit-ups crossfit.com
120719 Day 4
Day 4CFE 120719 2 mile run for time Sussex Branch Rail Trail Shed Closed… Doug and Pat will be at Rail Trail from 5:30-7:00pm
120718 Day 3
Day 3WOD 120718 AMRAP in 15:00 of:5 power snatch – 95/6515 ohs – 95/6530 double unders (10 attempts) The Sport of CrossFit 10 CF Games Moments in Time RedShed Games Memories crossfit.com
120717 Day 2
Day 2WOD 120717 5 rounds for time of:t2bdeadlifts Level 16 t2b15 deadlifts – 95/65 Level 212 t2b21 deadlifts – 115/85 Level 315 t2b30 deadlifts – 135/95 crossfit.com
120716 Day 1
Day 1WOD 120716 For time:45 wall ball – 20/14 @ 10' target45 hang cleans – 115/8545 burpee bar hopscash-out – 600m run
Week of 120716
ShedKickers Week of 120716 CFWE SK_AMRAP in 10:00 of:3 rope ascents6 thrusters – 165/115 SK1_ TUESDAY ONLYFor time: (10:00 cap)1000 row60 push jerks – 155/105 SK2_ FRIDAY ONLY10:00 AMRAP of:3 muscle-ups1 squat cleanBarbell starts at 95#, and increases in 20# increments each round.If you fail a squat clean or muscle-up after 3 attempts, do max reps of double unders
