ShedKickers Week of 120910 CFWE SK_For time:15 rope ascents10 power cleans – 22515 muscle-ups SK_WEDNESDAY ONLYMen’s SK_ (compare to https://www.redshedcrossfit.com/my_weblog/2012/03/120311-rest-day.html#comments)3 rounds for time of:7 muscle-ups300m row Women’s SK_ (compare to https://www.redshedcrossfit.com/my_weblog/2012/03/120311-rest-day.html#comments)AMRAP in 7:00 of:5 thrusters – 10550 double unders CFE: 3 rounds: C2: 3 mins on, 2 mins on, 1 min on Run: 600m*, […]
RedShed Rest Day on common ground… (cpj) 4 runners from the shed… each making the top 10 in their respective age brackets!! a true example of increased work capacity across broad time and modal domains!!! crossfit.com
ShedKicker scores to compare to: Men’s SK_ 3 rounds for time of: 7 muscle-ups 300m row Marc-9:41 Pat-7:43 Colin-6:48 Rich-8:23 Christian-8:42 Women’s SK_ AMRAP in 7:00 of: 5 thrusters – 155/105 50 double unders Kate-3+6 CKL-2+4 Compare to WOD 120328: Modified: Keith-17:07 Vinnie-16:12 Ro-14:59 Janice-23:41 As rx’d: Pete-20:49 Hef-11:19 Jeff-11:06 Doug-13:17 Pat-13:15 MVR-15:20 Marc-13:50
Day 6WOD 120908 (compare to 120526)7:30-8:30 = WOD8:30-9:30 = Intro Session9:30-10:30 = Basic Training Session#310:30-12:00 = WOD AMRAP in 12:00 of:5 hspu10 kb swings – 24kg/16kg15 box jumps – 24"/20" cash-out = 3:00 max wall ball – 20/14 @ 10' target crossfit.com
Day 5WOD 120907 5 rounds of:1:00 – 3 front squats + max double unders1:00 rest @ 10:00… For time:21-15-9hang clean to overhead – 125/90t2b "The Neills 010907"For time:11 rounds of:9 burpees7 ohs – 95/65 cash-out = move 2001 pounds from ground to overhead Weight and Reps options listed below:35#-58 reps, 45#-45 reps,
Day 4120906(Basic Training Session#2, 7-8PM) Strength & Oly Practice Happy Birthday Jess! crossfit.com
Day 3WOD 120905(compare to 120416)"Nancy"5 rounds for time of:400m run15 ohs – 95/65 crossfit.com
Day 2WOD 120904(Basic Training Session#1, 6-7AM) EMOM for 10:00 of:2 thrusters – go heavy… no racks4 pistols, total, alternating legs @ 10:00… AMRAP in 10:00 of:15 burpees to target 6" above your highest reach15 kb swings – 24kg/16kg crossfit.com
Day 1WOD 120903 (7:30AM – 12:00PM, last WOD at 11:00AM) 30 overhead squats in 10:00, never doing more than 3 unbroken… use racks. @ 10:00… For time:40-25-10wall ball – 20/14 @ 10' targetpull-upsdouble unders (attempts) crossfit.com
120903 Day 1 (7:30am – 12:00pm) Read More »
RedShed Rest Day Congratulations to our August 2012 Basic Training Crew! Welcome to the shed Robin, Katey, Seema, Ashely and Paul!! You all ROCK!! The Ultimate Competition: Life!… a message from Coach Doug crossfit.com
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