August 2013

Day 6WOD 130817Modified Hours today7:30, WOD8:00, WOD8:30, WOD9:00, WOD9:30, WOD      

Day 6WOD 130817Modified Hours today7:30, WOD8:00, WOD8:30, WOD9:00, WOD9:30, WOD 3 rounds for time or 15:00, whichever comes first of:500m row20 ghd sit-ups20 push press/jerk L1 – 95/65L2 – 115/85SK – 135/95

Day 5WOD 130816      

Day 5WOD 130816 warm-up strength:oh lunges – 6 x 2 2:00 challenge = double unders WOD…For time:3-6-9-12-9-6-3pull-upswall balls – 20/14 @ 10'targetkb swingsbox jumps L1 – 16kg, 20"L2 – 24kg, 24"L3 – ctb pull-ups, 24kg, 24"SK – bar mu, 32kg, 30"

Day 4WOD 130815A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 and 5:30Basic Training, 6:30-8      

Day 4WOD 130815A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 and 5:30Basic Training, 6:30-8 warm-up strength/endurance interval:4 rounds of:  1:00 – 2 squat cleans + max effort hrbbh1:00 – rest WOD…3 rounds for time of:20 ring push-upssandbag carry L1 – 200mL2 – 400mSK – 600m

Day 3WOD 130814    

Day 3WOD 130814 warm-up = hspu progressions 2:00 challenge = wall balls WOD… AMRAP in 15:00 of:3 snatches9 hspu15 deadlifts L1 – 75/45, hspu mod/rx'dL2 – 95/65, hspu mod/rx'dL3 – 115/85, hspu rx'dSK – 135/95, deficit hspu

We are reserving 4 spots for RedShed Athlete Teams to participate in Friday Night Lights! Teams must consist of 2 females & 2 males, and be able to perform the movement criteria listed on the Friday Night Lights page. Once teams are formed, a team captain must email CPJ in order to enter their team

RedShed CrossFit Presents:  Friday Night Lights! A FREE, Open Team Competition!   No cost, No judges, No crazy WOD criteria or lost weekends… just local CrossFitters focused on the integrity of our sport, and having some fun training on a Friday Night! When: Friday September 13th What Time: First Heat goes off at 7:15pm! Where: