130221 Day 4
Day 4130221 Competition Training, 5-7pmBasic Training, 7-8pm crossfit.com
February 2013
Pete’s Shed-iversary
Brielle, Doug, J9 & Pat: February 20th 2013 marks my 1 year anniversary as “ShedHead”. Some days, I feel like I started yesterday and other days it feels like I started a decade ago. While 1 year really does not mean anything in the grand scheme of life, I personally choose to mark some milestones
Pete’s Shed-iversary Read More »
130220 Day 3
Day 3WOD 130220 Accumulate 30 reps of clean to overhead in 10:00… rest to 11:00… For time:buy-in – 50 ghd sit-ups 21-15-9wall ballkb sdhp – 32kg/24kg cash-out – 50 back extensions Read Pete's Shed-iversary Story crossfit.com
130219 Day 2
Day 2WOD 130219Basic Training, 6-7amCoach's Hour, 7-8am AMRAP in 25:00 of:10 pull-ups20 box jump up & over30 burpees300m row L1 – assisted or rx'd pull-ups, 20"/20"L2 – ctb pull-ups, 24"SK – muscle-ups, 30"/24" crossfit.com
130218 Day 1
Day 1WOD 130218 5 rounds of:30 seconds – 5 hspu30 seconds – 15 double unders1:00 – rest30 seconds – 3 squat snatches30 seconds – 15 double unders1:00 – rest L1 – 75/45L2 – 95/65SK – 125/85 @ 20:00… 3 rounds for time of: (w/your snatch barbell wt.)12 deadlifts9 hang cleans6 push press
130216 Day 6
Day 6WOD 130216 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD12:00-2:00, Competition Training AMRAP in 17:00 of:50 calorie row45 wall ball40 calorie row35 wall ball30 calorie row25 wall ball20 calorie row15 wall ball10 calorie row5 wall ball Happy Birthday Melanie!!! crossfit.com
130215 Day 5
Day 5WOD 130215 EMOM for 10:00 of:3 front squatsmax burpees to :45L1 – 95/65L2 – 135/95SK – 165/115 rest to 12:00… AMRAP in 8:00 of:5 power cleans w/front squat barbell weight10 t2b15 double unders crossfit.com
130213 Day 3
Day 3WOD 130213 4 rounds of:1:00 – 1 squat snatch every 15 seconds1:00 – 4 ghd sit-ups every 15 seconds 1:00 – rest rest to 13:00… For time:21-15-9ring dipspull-upshrpu crossfit.com
