July 2013

Day 3WOD 130710 Warm-up strength/skillstrict press – 5 x 5double unders – Coach's choice… WOD…3 rounds for time of:wall balls – 20/14 @ 10'target200m run L1 – 25 wall ballsL2 – 20 wall balls, run w/med ballSK – 15 2-fer-1 wall balls, run w/med ball

Day 3WOD 130710           crossfit.com

Day 2WOD 130709Coach's Hour, 7-8am Warm-up strength/sprints5 rounds of:3 thrusters + 250m sprint on rower1:1 work to rest ratio… WOD…For time:21-15-9power snatchk2ebox jumps L1 – 65/45, 20"boxL2 – 75/55, 24"boxSK – 95/65, 30"box

Day 2WOD 130709Coach's Hour, 7-8am             crossfit.com  

Day 1WOD 130708 Warm-up strength segment:back squat – 5 x 2core – accumulate 30 ghd sit-ups OR 50 abmat sit-ups WOD…AMRAP in 15:00 of:5 hang power cleans10 pull-ups15 hrb L1 – 95/65, modified/rx'd pull-upsL2 – 135/95, rx'd pull-upsSK – 165/115, ctb pull-ups

Day 1WOD 130708   Famous Last Words (courtesy of CrossFit Lisbeth)         crossfit.com

RedShed Rest Day   Set yourself apart…    Happy Birthday Rob!!!     Remember that online schedule starts tomorrow… There are links to the new schedule everywhere, so please take time today to set up your Mindbody account (if you haven't already), look at your calendar… and schedule your training accordingly. VERY IMPORTANT NOTE:  We

Day 6WOD 130706 7:30-8:30, WOD8:30-9:30, Intro Session9:30-11:00, Basic Training11:00-12:00, WOD       3.0 is up and running! Well, I am here to say "THANK YOU" to all who made it possible yup… thank you! ~cpj     crossfit.com  

Day 6WOD 130706 7:30-8:30, WOD8:30-9:30, Intro Session9:30-11:00, Basic Training11:00-12:00, WOD For time:50 push-ups50 step-up & overs – 20" box400m run30 ohs L1 – hrpu, 75/45L2 – hrpu, use sandbag for step-ups and 400m run, 75/45L3 – hrpu, use sandbag, 95/65SK – hspu, use sandbag, 95/65

Day 5WOD 130705     Happy Birthday DP!!!         RedShed 3.0 Summer Schedule for 2013… starts Monday Download RSCF3.0-2013-summer schedule crossfit.com