July 2013

Day 6WOD 130720       TYM tomorrow! Travel time will be approximately 1 hour, so we are suggesting a 7am departure from RedShed 3.0. If you would like to be part of the convoy, please plan to meet at the shed, and be on the road by 7am.  Carpooling is highly recommended if possible […]

Day 6WOD 130720 7:30, WOD8:00, WOD8:30, Intro Session9:30-11, Basic Training11:00, WOD11:30 WOD Warm-up WOD…"Helen"3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-ups

Day 5WOD 130719           crossfit.com  

Day 5WOD 130719 warm-up skills: ropes & rings20:00 to practice ascents/descents, and get in the rings WOD… athlete's choice "Grace"30 clean & jerk for time – 135/95 "JT"21-15-9hspuring dipshrpu "Nasty Girls"3 rounds for time of:50 squats7 muscle-ups10 hang power cleans – 135/95

Day 4WOD 130718A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8     Thanks APG Window Films!!     Crayola Chad's Creation:       crossfit.com  

Day 4WOD 130718A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8 warm-up sustained effort: pull-ups3 rounds of:max effort pull-upsrest exactly 1:00 between effortseffort is terminated once you stop for more than 3 seconds or drop from the barL1 – assisted or kippingL2 – ctbSK – strict WOD…For time:12-9-6ghd sit-up wall ball shots – 10/14

Day 3WOD 130717           crossfit.com  

Day 3WOD 130717 warm-up strength sprint: front squats/touch & go sprints4 rounds of:5 front squats + max effort touch & go sprints (down & back = 1)L1 – 3 sprintsL2 – 4 sprintsSK – 5 sprints WOD…AMRAP in 15:00 of:7 power cleans12 kb swings – 24kg/16kg15 box jumps L1 – 95/65, 20"boxL2 – 135/95, 24"boxSK

Day 2WOD 130716Coach's Hour, 7-8am crossfit.com  

Day 2WOD 130716Coach's Hour, 7-8am warm-up endurance: row/jump rope intervals5 rounds of:1:00 – row1:00 – jump rope1:00 – rest WOD…For time:21-15-9push press/jerk t2bhrb L1 – 95/65L2 – 135/95SK – 155/105