December 2012

RedShed Rest Day    Scaling: How Less Can Be More (courtesy of the CF Journal)           crossfit.com    

Day 6WOD 121222 7:30-8:30am, WOD8:30-9:30am, Intro Session9:30-10:30am, Basic Training10:30-12:00pm, WOD12:00-2:00pm, Competition Training Every 30 seconds for 5 minutes – 6 pull-ups @5:00…AMRAP in 15:00 of:30 calories – rower12 thrusters L1 – 85/55L2 – 105/75L3 – 135/95                   crossfit.com    

Day 5WOD 121221Morning hours only today Happy Birthday Coach J9!!! "Annie"For time:50-40-30-20-10double underssit-ups L1 – singles or du attempts, abmat sit-upsL2 – double unders, abmat sit-upsSK – do it UNBROKEN! * 1 attempt, once you break it up, you are at L2     crossfit.com    

Day 4121220 Competition Training, 5-7pmBasic Training, 7-8pm         Happy Birthday CKL!!!         crossfit.com    

Day 3WOD 121219 EMOM for 6:00 of:2 unbroken squat clean to overhead4 pistols @ 6:00… Every 30 seconds for 6:00 – 6 burpees rest 1:00, prep for metcon, do not change barbell weight! @ 13:00… AMRAP in 10:00 of:9 deadlifts (with EMOM weight)12 ring dips15 burpee bar hops     Happy Birthday Michael!!!     

Day 2WOD 121218Basic Training, 6-7amCoach's Hour, 7-8am 5 rounds of:1:00 – 4 kb swings + 6 pull-ups + max effort jump rope1:00 – rest notes: choose the heaviest kb you can, no butterfly kipping today… go strict if you have them, otherwise kip or band-assisted…. jump rope is your choice! @ 10:00…3 rounds for time

Day 1WOD 121217 Every 30 seconds for 3:00 – 2 strict pressrest 1:00, add weight Every 30 seconds for 3:00 – 2 push pressrest 1:00, add weight Every 30 seconds for 3:00 – 2 push jerksrest 2:00, prep for metcon @ 13:00…For time:21-15-9k2e/t2bbox jumpfront squat L1 – modified or rx'd k2e, 20", 95/65L2 – rx'd

RedShed Rest Day!           crossfit.com    

Day6WOD 121215 Today is the 12 Rounds of CrossFitmas WOD, so please adhere to schedule and heat times!!Maximum 5 athletes per heat…START times are listed.  Please be ready and warmed up PRIOR!Heat 1 – 7:30amHeat 2 – 8:15amHeat 3 – 9:15am Basic Training Athletes onlyHeat 4 – 10:00amHeat 5 – 10:45amHeat 6 – 11:30amCompetition Training,

Day 5WOD 121214 EMOM for 10:00 of:1 stop snatch pull (3 second hold)1 hang squat snatch1 squat snatch rest 1:00 @ 11:00…3 rounds for time of:wall ball – 20/14 @ 10' targetback/hip extension L1 – 20 L2 – 30 SK – 50             crossfit.com