120930 Rest Day
RedShed Rest Day Congratulations to our September 2012 Basic Training Crew! Welcome to the Shed Jim, Cathy, Courtney, Scotty, Jim and Marcosl!! You all ROCK!! First Annual RedShed SwineFest! crossfit.com
September 2012
120929 Day 6
Day 6WOD 120929 Saturday 9/29 Hours: Basic Training: 9:30 – 10:30 AM WOD: 10:30 – 12:00 (last WOD starts at 11:15 AM) There is NO 7:30AM WOD and 8:30AM Intro Session (compare to 120521)AMRAP in 12:00 of:9 pull-ups12 hrpu15 wall ball – 20/14 @ 10' target cash-out = 3:00 max t2b SwineFest 2012 1
Week of 121001
ShedKickers Week of 121001 CFWE SK_For time:21-15-9thrusters – 135/95burpee box jumps – 30″/24″ 50′ yoke carry after each couplet Men’s SK_ WEDNESDAY ONLYMax reps of:3:00 – muscle-ups3:00 – double unders3:00 – hspu3:00 – hang squat snatch – 1153:00 – calories, C2 rower Women’s SK_ WEDNESDAY ONLYMax reps of:3:00 – ctb pull-ups3:00 – double unders3:00 –
120928 Day 5
Day 5WOD 120928 5 rounds of:1:00 – max ohs – 135/95 (use racks)1:00 – burpee bar hops1:00 – rest @ 15:00… AMRAP in 5:00 of:hspu or strict press Rock the WOD t-shirt sizes: Send to Kevin: crossfitwestessex@gmail.com TODAY!!! Saturday 9/29 Hours: Basic Training: 9:30 – 10:30 AM WOD: 10:30 – 12:00 (last WOD
120927 Day 4
Day 4120927 Strength & Oly Practice, 5-7pm Basic Training Session#11, 7-8pm Due to Pig Patrol and Soccer, the 7:30AM WOD and 8:30AM Intro Session will be canceled this Saturday (9/29). Basic Training will start at 9:30AM as usual, and the WOD will be from 10:30-12:00. Please adjust your training schedule accordingly! crossfit.com
120926 Day 3
Day 3WOD 120926(compare to 120530) 3 rounds for time of:100 squats15 deadlifts – 225/15520 pull-ups RedShed/CFWE Rock the WOD II Details: 3 Partner WODs on October 13th @ CFWE, first WOD will go off around 9AM All WODs have been created so each athlete can go rx'd! Teams of 2 (1 male + 1 female)…
120925 Day 2
Day 2WOD 120925Basic Training Session#10, 6-7am 5 rounds of:1:00 – 5 back squats + max box jumps – 24"/20"1:00 – rest @ 10:00… AMRAP in 10:00 of:75 hrpu75 abmat sit-ups75 double unders ((hrpu / abmat sit-up criteria: PLEASE DON'T CHEAT! Coaches will call "no reps", and athletes will be considered modified if proper criteria &
120924 Day 1
Day 1WOD 120924 EMOM for 10:00 of:3 weighted ring dips1 squat clean @ 10:00… AMRAP in 10:00 of:50 clean to overhead – 115/8550 burpees ring dip criteria for EMOM: if you have a weighted ring dip for 3 reps, do it! if you cannot do a weighted ring dip, do 3 rx'd ring dips.
Rock the WOD II
RedShed/CFWE Rock the WOD II Details: 3 Partner WODs on October 13th @ CFWE, first WOD will go off around 9AM All WODs have been created so each athlete/team can go rx’d! Teams of 2 (1 male + 1 female)… if you cannot create a coed team, we will do our best to pair you
Hours of Operation 2013
Please make note, all of our Coaches have full-time jobs, school and/or families… please be respectful and adhere to the LAST WOD times!! Make note that hours of operation are subject to change at any time, and changes will be posted accordingly! There is no longer a 15:00 grace period… all warm-ups will start at the
Hours of Operation 2013 Read More »
