121213 Day 4
Day 4121213 Competition Training, 5-7pmBasic Training, 7-8pm crossfit.com
December 2012
121212 Day 3
Day 3WOD 121212 4 rounds of:3:00 – 5 back squats + 200m run + max hspu (if you do not have an rx'd hspu, do hrpu)1:00 – rest @ 16:00…AMRAP in 7:00 of:burpees L1 – burpees on to 45# plateL2 – burpee box jumps – 24"/20"SK – burpee pull-ups
121211 Day 2
Day 2WOD 121211Basic Training, 6-7amCoach's Hour, 7-8am 3 rounds of:1:00 – 3 weighted dips + max distance on rower1:00 – rest 3 rounds of:1:00 – 3 weighted pull-ups + max ghd sit-ups1:00 – rest @ 12:00…AMRAP in 12:00 of:4 power cleans8 pull-ups12 squats L1 – 95/65, assisted or rx'd pull-ups, air squatsL2 – 135/95,
121210 Day 1
Day 1WOD 121210 EMOM for 5:00 of:1 ohs @ 5:00…AMRAP in 5:00 of:b-mbc-wb – 20/14 @ 10' target rest 3:00 @ 13:00… restart the clock for3 rounds for time of:21 kb swingsjump rope L1 – 24kg/16kg, 100 singlesL2 – 24kg/16kg, 60 double unders (30 attempts)SK – 32kg/24kg, 100 double unders crossfit.com
121208 Snow Brawl 2012! RedShed vs. CrossFit Advanced!
Day 6121208(Shed closed for road trip to CrossFit Advanced) First Annual Snow Brawl! RedShed VS. CrossFit Advanced crossfit.com
121208 Snow Brawl 2012! RedShed vs. CrossFit Advanced! Read More »
121207 Day 5
Day 5WOD 121207 Warm-up Skills & Drills:Burgener Warm-upsnatch practice EMOM for 7:00 of:1 split jerk (from behind the neck, snatch grip) rest 3:00 @ 10:00…AMRAP in 15:00 of:5 hang squat snatch10 hspu15 box jumps L1 – 75/55, hspu (box or assisted), 20"L2 – 95/65, hspu (15# plates, head2abmat), 24"/20"SK – 115/85, hspu (two 35# plates
121205 Day 3
Day 3WOD 121205 Sustained effort for 7:00 of:15 seconds max effort burpees15 seconds rest rest 3:00 @ 10:00… AMRAP in 12:00 of:wall ball – 20/14 @ 10' targetdouble undersring dips, pull-ups L1 – 50 wall ball, 30 du, 15 ring dips, 15 pull-upsL2 – 100 wall ball, 60 du, 20 ring dips, 20 ctb pull-upsSK
121204 Day 2
Day 2WOD 121204Basic Training, 6-7am Warm-up Skills & Drills:posterior chain work – hip extension, RDL, lunges, step-ups 4 rounds of:30 sec – ghd or abmat sit-ups30 sec – rest30 sec – t2b30 sec – restgoal = try to remain within 3 reps of each movement respectively, each round rest 2:00 @ 10:00…For time:row for meters,
