August 2013

Day 5WOD 130809 warm-up = pistol practice3:00 challenge = double unders strength & core:thruster – 6 x 2, racks allowed but NO DROPPINGL-sit straight arm support in rings – 3 x 20 seconds WOD…AMRAP in 7:00 of:hrb L1 – hrb to a 45# plateL2 – hrb pull-upsSK – hrb muscle-ups

Day 4WOD 130808A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8      Happy Birthday Alyssa!!!       crossfit.com  

Day 4WOD 130808A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8 warm-up = 1000m row3:00 challenge = inversion hold WOD…3 rounds for time of:16 kb swings?? ??16 goblet walking lunges (total steps) L1 – 16kg, 6 wall climbsL2 – 24kg, 9 wall climbsSK – 32kg, 40' handstand walk

Day 3WOD 130807         crossfit.com  

Day 3WOD 130807 warm-up = muscle-up progressions3:00 challenge = double unders endurance:4 x 200m rest 1:00 between each effort WOD…AMRAP in 12:00 of:5 hang power snatch10 ohs15 hrbbh L1 – 75/45L2 – 95/65SK – 115/85 post WOD core:ghd sit-ups – 3 x 15

Day 2WOD 130806Coach's Hour, 7-8am               crossfit.com  

Day 2WOD 130806Coach's Hour, 7-8am warm-up = pistol practice3:00 challenge = double unders strength:back squat to behind the neck push jerk to overhead squat – 5 x 1 (link movements) WOD…3 rounds for time of:30 wall ball – 20/14 @ 10'target?? pull-ups?? t2b200m run L1 – 9L2 – 12SK – 15 pull-ups to t2b

Day 1WOD 130805           crossfit.com    

Day 1WOD 130805 warm-up3:00 challenge = double unders strength & core:push jerk – 6 x 2L-sit straight arm support in rings – 3 x 20 seconds WOD…for time:21-15-9deadliftbox jumpring dips L1 – 135/95, 20"L2 – 185/125, 24"SK – 225/155, 30" post WOD = pistol practice (if time permits)

RedShed Rest Day   Ready for another great week of training?