130430 Day 2
Day 2WOD 130430Please remember the hours of operation today! 4 rounds for time of:400m run12 ring push-ups18 kb swings – 24kg/16kg24 goblet squats – 24kg/16kg crossfit.com
April 2013
130429 Day 1
Day 1WOD 130429 EMOM for 10:00 of:3 back squats5 hrb rest to 11:00… 3 rounds for time of:Round 110 clean & jerk400m run Round 210 clean & jerk300m row Round 310 clean & jerkdouble unders L1 – 95/65, 50 double undersL2 – 115/85, 75 double undersSK – 135/95, 150 double unders crossfit.com
130428 RedShed Rest Day
Rest Day Congrats April Basic Training!!! 1000 burpees in May: each training day in May, we will be programming hrb cash-outs. reps will be the date x 2, and your WOD is not complete until your burpees are done!! you are responsible to do your hrb's on the days you are not
130428 RedShed Rest Day Read More »
May 2013 Schedule Changes
During the month of May, we will have some changes to the training schedule. You will now have two additional training heats on Tuesday mornings (5:45am & 6:15am). Tuesdays 7am-8am is remaining closed for Coach’s Training… just click on “hours of operation” for heat schedules. (this actually starts April 30th, so adjust accordingly!) Thursdays will
May 2013 Schedule Changes Read More »
130427 Day 6
Day 6WOD 130427 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD 3 rounds of:1:00 – 5 pull-ups + 5 hrb + max effort kb swings – 24kg/16kg1:00 – rest 3 rounds of:1:00 – 10 wall ball + max effort double unders1:00 – rest @ 12:00… For time:21-15-9hrpurow – calories crossfit.com
130426 Day 5
Day 5WOD 130426 "Liz on the run"For time:21-15-9cleansring dipsperform 200m run after each round(cleans are full squat cleans) L1 – 95/65L2 – 115/85SK – 135/95, 200m sandbag carry Mark Your Calendars! 3rd Annual Friend2Friend Fitness Challenge is June 22! crossfit.com
130425 Day 4
Day 4130425 Coach Doug's Call, 5-7pmBasic Training, 7-8pm Happy Birthday W!!! crossfit.com
130424 Day 3
Day 3WOD 130424 For time:800m run60 back squats30 push press/jerk500m row no racks L1 – 95/65L2 – 115/85SK – 135/95 crossfit.com
130423 Day 2
Day 2WOD 130423Basic Training, 6-7amCoach's Hour, 7-8amFirst WOD starts at 8:15am For time:buy-in - wall climbs 3 rounds of:30 hang squat snatch – 75/55double unders cash-out - wall climbs L1 – 10 wall climbs, 25 duL2 – 12 wc, 50 duSK – 15 wc, 100 du crossfit.com
130422 Day 1
Day 1WOD 130422 minutes 0,2,4,6,8 – 3 unbroken thrustersminutes 1,3,5,7,9 – 10 calorie row rest to 11:00… 3 rounds for time of:400m run10 hspu15 pull-ups crossfit.com
