121022 Day 1
Day 1WOD 121022 EMOM for 10:00 of:1 front squat1 weighted dip @ 10:00… 5 rounds for time of:5 squat snatch – 115/8515 ghd sit-ups or 30 abmat sit-ups crossfit.com
October 2012
121021 Rest Day
RedShed Rest Day crossfit.com 30 DAY CHALLENGE STARTS TODAY! It's simple: no sugar no grains no dairy no legumes (that means peanut butter!) no alcohol 1 cheat equals 1000m row. Keep your own food diary (if necessary). On each Monday, list your number of cheats for the previous
Week of 121022
ShedKickers Week of 121022 CFWE SK_AMRAP in 10:00 of:50′ yoke carry1 clean & jerk – 2253 rope ascents Men’s SK_ WEDNESDAY ONLY5 rounds for time of:5 thrusters – 1559 muscle-ups50 double unders Women’s SK_ WEDNESDAY ONLY5 rounds for time of:5 thrusters – 1055 ctb pull-ups5 unassisted dips50 double unders
121020 Day 6
7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Coach's Hour10:30-12:30, WOD Day 6WOD 121020 AMRAP in 12:00 of:10 ring dips20 hrpu40 double unders (15 box jumps if you cannot double under) Happy Birthday Scotty! crossfit.com
121019 Day 5
Last morning heat is @ 9:15am Day 5WOD 121019 5 rounds of:1:00 – 1 squat clean + max ghd sit-ups1:00 – rest @ 10:00… For time:21-15-9ohs – 115/85box jumps – 30"/24" crossfit.com
121018 Day 4
Day 4121018 Strength & Oly Practice, 5-7pm Make note of a change in Friday morning WODs… last heat will now be at 9:15am (starting tomorrow!). Also, next Tuesday morning the shed will be closing at 9am. Please adjust your morning training accordingly! Thanks! crossfit.com
121017 Day 3
Day 3WOD 121017 For time: 20:00 CAP1000m row30 wall ball – 20/14 @ 10' target30 kb sdhp – 32kg/24kg30 burpees1000m row crossfit.com
121016 Day 2
Day 2WOD 121016 EMOM for 10:003 push press – no jerks!10 squats @ 10:00… AMRAP in 10:00 of:5 kb swings – 32kg/24kg10 back/hip extension w/med ball – 20/1415 k2e crossfit.com
121015 Day 1
Day 1WOD 121015 EMOM for 5:001 back squat – start light, finish heavy, perfect technique EMOM for 5:003 deadlifts – use whatever you used in your last set of back squats3 box jumps – 30"/24" @ 10:00… 3 rounds for time of:500m row400m run crossfit.com
