January 2013

Day 4130131 Competition Training, 5-7pmBasic Training Review for January Crew!, 7-8pm           crossfit.com   Attention Morning Athletes, and BT Graduates! We are posting the Hours of Operation here as a reminder of how the system works.  Also, we are adding an additional morning heat on Monday, Wednesday and Friday until we […]

Day 3WOD 130130 3 rounds of:2:00 – 3 front squats + 10 box jumps + max effort pull-ups1:00 – rest L1 – 20"/20", assisted pull-upsL2 – 24"/20", kipping pull-upsSK – 30"/24", strict pull-ups rest to 10:00… AMRAP in 10:00 of:15 deadlifts @ your front squat weight50 double unders or 100 singles cash-out = 3:00 max

Day 2WOD 130129Basic Training, 6-7amCoach's Hour, 7-8am EMOM for 10:00 of:3 weighted dips5 back squats rest to 11:00… For time:21-15-9t2bsdhp – 95/65 cash-out = 30 burpees             crossfit.com    

Day 1WOD 130128 4 rounds of:1:00 – 3 strict press + 8 burpees + max effort ghd sit-ups0:30 – rest rest to 9:00… 3 rounds for time of:power cleans @ your strict press weightbox jumps – 24"/20"hrpu L1 – 10 reps of each movementL2 – 15 reps of each movementSK – 20 reps of each

RedShed Rest Day            

Day 6WOD 130126 7:30-8:30am, WOD8:30-9:30am, Intro Session9:30-10:30am, Basic Training10:30-12:00pm, WOD12:00-2:00pm, Competition Training 8 rounds of: tabata abmat sit-ups (score total reps) rest to 5:00… AMRAP in 10:00 of:6 squat cleans12 burpee box jump up & over L1 – 75/45, 20"/20"L2 – 95/65, 24"/20"SK – 135/95, 30"/24"               crossfit.com

Day 5WOD 130125 2 rounds of:5:00 – 3 weighted pull-ups + 9 squat snatch + 15 burpees + max effort row (meters)… ((snatches should be unbroken… choose barbell weight accordingly))2:00 – rest rest to 15:00… For time:21-15-9wall ball – 20/14 @ 10' targetpull-upskb swings – 24kg/16kg             crossfit.com

Day 4130124 Competition Training, 5-7pmBasic Training, 7-8pm               crossfit.com

Day 3WOD 130123 3 rounds of:2:00 – 1 push jerk + max wall climbs… (push jerk is from behind the neck, snatch grip)1:00 – rest rest to 10:00… 8 rounds of: bottom to bottom tabata squats (score total reps) rest to 15:00… AMRAP in 7:00 of:5 ring dips10 ring rows15 back/hip extensions L1 – assisted

Day 2WOD 130122Basic Training, 6-7amCoach's Hour, 7-8am EMOM for 10:00 of:3 ohs rest to 11:00… 3 rounds for time of:15 power snatch – 75/4515 ghd sit-ups15 k2e cash-out = jump rope L1 – 200 singlesL2 – 100 double undersSK – 200 double unders               crossfit.com