May 2013

Day 6WOD 1305117:30-9:30, WODNo Intro Session this weekend9:30-11:00, Basic Training11:00-12:00, WOD WOD cap is 15:00… upon 3,2,1, GO… run 800m, then do as many rounds and reps as possible of the following workload until the clock hits 15:00: 15 sdhp – 95/6515 ring dips 15 back extensions @ 15:00… cash-out = 22 hrb     […]

Day 5WOD 130510 8 rounds tabata mash-up of:jump ropeabmat sit-ups rest to 10:00… "Jackie"For time:1000m row50 thrusters – 45/1530 pull-ups cash-out = 20 hrb     "Sometimes the strength of motherhood is greater than natural laws." -Barbara Kingsolver         crossfit.com

Day 4130509 Oly Practice, 5-6:30pmBasic Training, 6:30-8pm daily hrb = 18     "Motherhood: All love begins and ends there." -Robert Browning           crossfit.com  

Day 3 WOD 130508 5 rounds of:1:00 – 10 wall ball + max effort hspu… if you don't have a handstand push-up, hold the inversion1:00 – rest @ 10:00…3 rounds for time of:3 power cleans5 front squats400m sandbag carry cash-out = 16 hrb L1 – 95/65L2 – 135/95SK – 165/115    Your Fiercest Competitor (courtesy

Day 2WOD 130507(7am-8am, Coach's WOD) minute 0,2,4,6,8 – 1 squat clean + 3 weighted pull-upsminute 1,3,5,7,9 – hrpu… L1-10, L2-20, SK-30 @ 10:00…AMRAP in 10:00 of:5 deadlifts w/squat clean wt.10 box jumps – 24"/20"15 t2b cash-out = 14 hrb   "Mothers hold their children's hands for a short while, but their hearts forever." -Unknown  

Day 1WOD 130506 EMOM in 7:00 of:5 push pressstraight arm support in the rings to :45 @ 7:00…AMRAP in 3:00 of:double unders @ 10:005 rounds for time of:200m sandbag carry30 sandbag squats cash-out = 12 hrb          "All that I am, or hope to be, I owe to my angel mother" -Abraham

RedShed Rest Day Happy Cinco de Mayo   Happy Birthday Shawn!!! Happy Wedding Day Coach Colin & Nicole!!!         daily hrb = 10   crossfit.com  

Day 6WOD 130504 7:30-8:30, WOD8:30-9:30, Intro Session9:30-12:00, WOD(BT doesn't start until May 9th) EMOM for 5:00 of:3 hspu6 pull-ups9 hrpu @ 5:00…AMRAP in 10:00 of:50 wall ball – 20/14 @ 10' target50 box jumps – 24"/20"50 kb sdhp – 24kg/16kg cash-out = 8 hrb (do your 8 hrb immediately after the AMRAP)      

Day 5WOD 130503please adhere to hours of operation! "Nancy"5 rounds for time of:400m run15 ohs – 95/65 cash-out = 6 hrb Happy Birthday MikeC!!!           crossfit.com

Day 4130502 Oly Practice, 5-7pm daily hrb = 4         crossfit.com