August 2012

ShedKickers Week of 120903 CFWE SK_(compare to week of 120507)5 rounds for time of:10 squat cleans – 2055 rope ascents SK_ WEDNESDAY ONLY(compare to week of 120423)Men’s SK_For time:800m run30 back squats – 20515 muscle-ups Women’s SK_For time:800m run30 back squats – 13515 chest to bar pull-ups   CFE: 10 rounds: C2: 250 m row […]

Day 5WOD 120831 30 reps in 10:00 of overhead press, never doing more than 3 reps unbroken… use the racks. @ 10:00… 3 rounds for time of:100 squats200m sandbag carry Happy Birthday Heff!       crossfit.com    

Day 4120830Basic Training Session #11, 7pm Strength & Oly PracticePreparing for Olympic Lifting Session, courtesy of CF Invictus (and Coach Colin) crossfit.com

Day 3WOD 120829 EMOM for 10:00 of:1 squat snatch5 box jumps – 24"/20" @ 10:00… AMRAP in 8:00 of:15 hang cleans – 115/855 thrusters – 115/8515 ring dips             crossfit.com   

Day 2WOD 120828 Basic Training Session #10, 6am Happy Birthday Coach Doug! Happy Birthday Coach Brielle!     buy-in: 88 double-unders (*2 mins. of d-u) 60 back squats 135/95# (racks) 60 burpee med ball clean wall balls 20/14#, 10' 60 sandbag walking lunges cash-out: 76 kb swings 24/16kg           Happy Birthday

Day 1WOD 120827 5 rounds of:30 seconds squat cleans – go heavy!30 seconds hspu (hrpu if you don't have rx'd hspu)1:00 rest @ 10:00… For time:21-15-9deadlifts – 225/155400m run after each round crossfit.com

RedShed Rest Day             crossfit.com    

A Happy Birthday Message to our beloved Coaches! What is a Coach? To me, a trainer and a coach are not necessarily interchangeable.  Not every trainer is a great coach, and not every coach has the knowledge to be a great trainer. When I look at you, Doug and Brielle, I see attributes of both!

ShedKickers Week of 120827 CFWE SK_Score = max reps of:2:00 thrusters – 1851:00 rest2:00 rope ascents1:00 rest2:00 ohs – 1851:00 rest2:00 muscle-ups1:00 rest2:00 calories – rower SK_ Wednesday Only Men’s SKFor time:“Amanda”9-7-5muscle-upssquat snatch – 135 Women’s SKFor time:9-7-5ctb pull-upsring dipssquat snatch – 95 CFE: 3 rounds for time of:Row 500 metersRun 400 meters

Day 6WOD 120825 7:30am-8:30am = WOD 8:30am-9:30am – Intro Session 9:30am-10:30am – Basic Training Session 9 10:30am-12:00pm = WOD AMRAP in 12:00 of:50 deadlifts – 95/6540 kb swings – 24kg/16kg30 ohs – 95/6520 pull-ups10 wall climbs (inchworm push-ups)             crossfit.com