July 2012

Day 5WOD 120706 SHED OPENS AT 5PM TODAY!   Max hang cleans in 2:00135/95, 155/105, 165/115AMRAP in 10:00 of:15 t2b15 box jumps w/step-down – 24"/20"cash-out = max hspu in 3:00           crossfit.com    

Day 4CFE 120705 2 rounds of:1 mile run for time(5:00 rest between rounds) Meet at Sussex Branch Rail-Trail on Route 206 North in Andover.Go through the light at Limecrest Road intersection, continue straight on 206 North for about 1 minute and look for the entrance to the rail-trail on your right (right after you pass

Day 3WOD 120704 Happy Birthday America!7am – 12pm (last WOD starts at 11AM, please be prompt!) Partner WOD3500m row or 12,000lbs30 rounds of "Cindy"Rules:->both athletes can be moving at the same time, one athlete rowing or deadlifting while the other is completing rounds of "Cindy".->WOD is complete when total distance or pounds moved and rounds

All Hours of Operation remain the same, EXCEPT for the adjusted hours on the dates listed below: Thursday, 7/5: shed closed for CFE at Sussex Branch Rail-Trail on Route 206N in Andover. Friday, 7/6: 6am-8am (last WOD cut-off 7:00am), 5pm-9pm (last WOD cut-off 8:00pm) Monday, 7/9: no morning hours, 3:30pm-9pm (last WOD cut-off 8:00pm) Tuesday,

Day 2WOD 120703 7 rounds for time of:10 sdhp – 95/6510 ring dips10 ohs – 95/65             crossfit.com   

Day 1WOD 120702 135/95, 155/105, 165/115max pounds moved in 4:00 of:squat clean thrusters AMRAP in 12:00 of:12 pull-ups12 burpee box jumps – 20"             crossfit.com  

 RedShed Rest Day         crossfit.com