January 2013

Day 5WOD 130111 EMOM in 5:00 of:5 back squats @ 5:00…2:00 – max effort row 1:00 rest @ 8:00… 2:00 – max effort burpees rest 2:00 @ 12:00…3 rounds for time of:30 kb swings15 box jumps  L1 – 24kg/16kg, 20"/20"L2 – 24kg/16kg, 24"/20"SK – 32kg/24kg, 30"/24"           crossfit.com

Day 4130110 Competition Training, 5-7pmBasic Training, 7-8pm           crossfit.com

Day 3WOD 130109 EMOM in 10:00 of:L1 – 5 hrpu, 5 pull-ups (jumping, assisted or rx'd)L2 – 3 hspu, 3 ctb pull-upsSK – 3 hspu, 2 muscle-ups rest 1:00 @ 11:00…For time – 2500m row           crossfit.com

Day 2WOD 130108Basic Training, 6-7amCoach's Hour, 7-8am 5 rounds of:1:00 – 2 thrusters + 4 burpees + max effort jump rope1:00 – rest @ 10:00…8 rounds of tabata abmat sit-ups – score = total reps rest 1:00 @ 15:00…AMRAP in 5:00 of:wall ball – 20/14 @ 10' target              crossfit.com

Day 1WOD 130107 EMOM in 10:00 of:on minute 0, 2, 4, 6, 8 – 1 hang squat snatchon minute 1, 3, 5, 7, 9 – 4 t2b + 4 pull-ups rest 1:00 @ 11:00…AMRAP in 10:00 of:10 box jumps15 power snatch20 hrpu L1 – 20"/20", 75/45L2 – 24"/20", 95/65SK – 30"/24", 115/85      

RedShed Rest Day        

Day 6WOD 130105 7:30-8:30, WOD 8:30-9:30, Intro Session 9:30-10:30, Basic Training 10:30-12:00, WOD 12:00 – 2:00, Competition Training       The WOD: Partner WOD 10 minute AMRAP 10 Thrusters 6 Burpees 10 Kettlebell Swings Only one partner will be moving at a time and cannot advance to the next movement until both partners have

Day 5WOD 130104 3 rounds of:3:00 – 300m row + max effort "Cindy"2:00 – rest @ 15:00…For time: 21-15-9clean to overheadring dips L1 – 95/65, assisted or rx'd ring dipsL2 – 115/85, rx'd ring dipsSK – 135/95, rx'd ring dips             crossfit.com

Day 4130103 Competition Training, 5-7pmBasic Training, 7-8pm   Happy Birthday Josh!         crossfit.com

Day 3WOD 130102 EMOM for 7:00 of:1 ohsinversion hold to :45 rest 1:00 @ 8:00…max effort burpees every 15 seconds for 2:00 (15 seconds on, 15 seconds off for 2:00) @ 10:00…3 rounds for time of:10 ohsjump rope L1 – 95/65, 50 singlesL2 – 115/85, 50 double unders/30 attemptsSK – 135/95, 100 double unders