ShedKickers Week of 121015 CFWE SK_AMRAP in 20:00 of:3 rope ascents9 muscle-ups12 ghd sit-ups15 t2b Men’s SK_ WEDNESDAY ONLYFor time:1000m row20 burpee muscle-ups100 double unders Women’s SK_ WEDNESDAY ONLYFor time:1000m row20 burpees, 20 ctb pull-ups100 double unders CFE: 3 rounds: C2: 125m + 250m+ 500m Run: 100*m + 200m + 400m Recovery: 1 minute in […]
ROCK THE WOD II @ CROSSFIT WEST ESSEX TODAY (Shed is closed today) -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00. -Heats will begin at 9:15 and the event is planned to finish at 1:15. WOD 1 – Load it up & Hold it now!
121013 ROCK THE WOD II @ CFWE!!!! Read More »
Day 5WOD 121012 EMOM for 10:00 of:1 weighted pull-up1 squat snatch @ 10:00… AMRAP in 7:00 of:10 pull-ups15 power snatch – 75/55 crossfit.com
Day 3WOD 121010 AMRAP in 20:00 of:10 ghd sit-ups15 med ball cleans – 20/1420 back extensions25 goblet squats – 32kg/24kg30 double unders (15 attempts) crossfit.com
Day 2WOD 121009Basic Training Session#3, 6-7am 30 power cleans in 10:00, never doing more than 3 reps unbroken. @ 10:00… 3 rounds for time of:12 thrusters – 135/95400m run crossfit.com
Day 1WOD 121008 4:00 – 500m row for time + max double unders1:00 – rest4:00 – max reps ohs – 135/951:00 – rest @ 10:00… For time:21-15-9kb swings – 32kg/24kgbox jumps – 30"/24", games standards crossfit.com
Hot Chili Trail Run! "TIME!" Go to any CrossFit gym, and that is what you will hear multiple times within any given hour. "TIME!" As a casual observer, you could conclude that "time" is what motivates us… the CrossFitters. "Points" and "Scores" are how we size ourselves up
ShedKickers Week of 121008 CFWE SK_5 rounds for time of:50′ yoke carry100 double unders Men’s SK_ WEDNESDAY ONLY3 rounds for time of:30 t2b15 ghd sit-ups9 muscle-ups Women’s SK_ WEDNESDAY ONLY3 rounds for time of:20 t2b10 ghd sit-ups9 ctb pull-ups9 unassisted ring dips CFE: 12 rounds: C2: 1 minute on Run: 200m Recovery: 30 seconds
October Schedule Changes Day 6 WOD 121006 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training Session#310:30-12:30, WOD AMRAP in 10:00 of:45 ohs – 95/6545 sdhp – 95/6545 ring dips crossfit.com
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