June 2013

Day 2WOD 130625Coach's Hour, 7-8am                 crossfit.com  

Day 2WOD 130625Coach's Hour, 7-8am EMOM for 10:00 of:2 wall climbs rest to 11:00… 3 rounds for time of:12 hang power snatch21 k2e L1 – 75/45L2 – 95/65SK – 115/85

Day 1WOD 130624 5 rounds of: 1:00 – 1 hang power clean + 1 hang squat clean + 1 hang squat clean thruster + max effort hrb1:00 – rest rest to 11:00… 10 rounds for time of:10 wall ball – 20/14 @ 10'target20 double unders

Day 1WOD 130624           crossfit.com  

RedShed Rest Day     Thoughts from Coach Glassman about how different CrossFit is from other programs: "When you walk into a CrossFit box, the footprint is different, the equipment is different, the interaction of people is different and the movements we are doing are different.  The psychosocial, the physiological, the intensity, the camaraderie – these

Day 6130622 A HUGE THANK YOU TO ALL OF THE ATHLETES, VOLUNTEERS AND DONORS! YOU PAID FOR 4 MAMMOGRAMS!!        

Day 5WOD 130621     Olive The Shed (2012)           crossfit.com  

Day 5WOD 130621 EMOM for 10:00 of:2 ohs (out of the racks) rest to 11:00… AMRAP in 5:00 of:20 wall ball – 20/14 @ 10'target20 kb swings – 24kg/16kg rest 1:00 AMRAP in 5:00 of:15 sdhp – 95/6515 push jerks – 95/65 rest 1:00 AMRAP in 5:00 of:10 t2b10 hrb

Day 4130620 Oly Practice, 4:30-6:30Basic Training, 6:30-8:00 RedShed 2.0 (2011)   Who We Are…         crossfit.com  

Day 3WOD 130619     RedShed 2.0 (2010)     Speedy Recovery Crumcake!     crossfit.com