July 2013

Day 3WOD 130731     crossfit.com  

Day 3WOD 130731 Warm-up Strength:front rack lunges – 2,2,2,2,2 (each leg) WOD…AMRAP in 18:00 of:15 deadlifts12 hang cleans9 front squats6 push jerks L1 – 95/65L2 – 115/85SK – 135/95

Day 2WOD 130730Coach's Hour, 7-8am           crossfit.com  

Day 2WOD 130730Coach's Hour, 7-8am Endurance:8 rounds of:tabata mash-up – jump rope/hrb WOD…choose your benchmark "Karen"For time:150 wall ball – 20/14, men @ 10'target / women @ 9'target For time:row 2K For time:30 muscle-ups

Day 1WOD 130729 **another graduating class is in the mix!  please be sure to register for your training online, so we don't have a log-jam situation (where someone shows up without having registered online!)  all athletes who pre-register have WOD priority** thanks!         crossfit.com  

Day 1WOD 130729 Warm-up Strength:20" step-up – 2,2,2,2,2 (each leg) WOD…For time:10-20-30-20-10hrbbjkb swings L1 – 20", 16kgL2 – 24", 24kg/16kgSK – 30", 32kg/24kg

RedShed Rest Day   Congrats July Basic Training Athletes!        

Day 6WOD 130727 7:30, WOD8:00, WOD8:30,WOD                                                                                                                                              9:00, WOD9:30-11:00, Basic Training11:00, WOD11:30, WOD     crossfit.com  

Day 6WOD 130727 7:30, WOD8:00, WOD8:30, Intro Session9:30-11:00, Basic Training11:00, WOD11:30, WOD Warm-up AMRAP in 15:00 of:10 hrb25 double unders SK…AMRAP in 15:00 of:3 hrb muscle-ups25 double unders

Day 5WOD 130726         crossfit.com