January 2013

Day 1WOD 130121 2nd Anniversary of Janice being cancer free!!"No Mo Chemo WOD"We are putting a 35:00 cap on this one, and looking for exceptional measurable results! 8 rounds for time of:8 pull-ups8 t2b8 burpees8 box jumps – 24"/20"8 kb swings – 32kg/24kg8 goblet squats – 32kg/24kg8 hrpu8 mbcwb – 20/14 @ 10' target compare […]

RedShed Rest Day             crossfit.com

Day 6WOD 130119 7:30-8:30am, WOD8:30-9:30am, Intro Session9:30-10:30am, Basic Training10:30-12:00pm, WOD12:00-2:00pm, Competition Training EMOM for 5:00 of:3 push press/jerk rest 1:00 @ 6:00…3 rounds for time of: (capped at 10:00)5 power snatch10 ohs15 box jumps(5th power snatch cannot be a squat snatch, you must complete the power snatch prior to starting your ohs) L1 – 75/55,

Day 5WOD 130118 Every 30 seconds for 5:00:2 front squats rest 1:00 @ 6:00…EMOM for 5:00 of:5 push-ups10 med ball cleans – 20/14 L1 – hrpuL2 – ring push-upsSK – hspu (15# plates, head to abmat) rest 1:00 @ 12:00…For time:21-18-15-12-9-6-3back/hip extensionsrow 200m after each set             crossfit.com

Day 4130117 Competition Training, 5-7pmBasic Training, 7-8pm             crossfit.com

Day 3WOD 130116 5 rounds of:2:00 – 5 deadlifts + 20 wall ball + max calorie row1:00 – rest @ 15:00…AMRAP in 5:00 of:10 burpee bar hops (lateral)10 t2b             crossfit.com

Day 2WOD 130115Basic Training, 6-7amCoach's Hour, 7-8am EMOM for 10:00 of:3 position squat clean->1 from high hang, 1 from low hang, 1 from the deck @ 10:00…AMRAP in ??:?? of:20 pull-ups15 ghd sit-ups40 squats L1 – 14:00L2 – 16:00SK – 18:00               crossfit.com

Day 1WOD 130114 2 rounds, max reps of:1:00 – wall ball – 20/14 @ 10' target1:00 – box jump – 24"/20"1:00 – sdhp – 75/451:00 – push press – 75/45 rest 2:00 @ 10:00…1 round, max reps of:1:00 – burpees1:00 – jump rope rest 1:00@ 13:00… For time:21-15-9kb swingshang cleans L1 – 16kg/16kg, 75/45L2 –

RedShed Rest Day          

Day 6WOD 130112 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:45-12:00, WOD12:00-2:00, Competition Training 5 rounds of:1:00 – 10 ghd sit-ups + max effort jump rope1:00 – rest @ 10:00…AMRAP in 5:00 of:5 thrusters5 pull-ups L1 – 75/45, assisted or rx'd pull-upsL2 – 95/65, rx'd pull-upsSK – 135/95, muscle-ups/ctb pull-ups