November 2013

Day 2WOD 131119 warm-up – Coach’s Choice 8:00 to build a heavy snatch 2:00 to set up @ 80% @ 10:00…AMRAP in 8:00 of:snatches -rest to 20:00- @ 20:00…For time:10-9-8-7-6-5-4-3-2-1k2ekb swings – 24kg/16kg

Day 2WOD 131119  

Day 1WOD 131118 warm-up – Coach’s Choice EMOM for 5:00 of:1 back squat @ 5:00…AMRAP in 5:00 of:hrb box jump up and over – 24”/20” -rest to 11:00- EMOM for 5:00 of:3 push press @ 5:00…AMRAP in 5:00 of:hrbmbcwb

Day 1WOD 131118     

There is a great statement in this video… about changing things and max loading. Train the way you want to perform. Train to execute.   So ask yourself some questions… “Why am I doing this?” “What is my motivation?” “Where do I want this to go?”   From day 1, it was clearly apparent that

Happy Rest Day!   Girls on the Run 5K!!!

Day 6WOD 131116 warm-up – Coach’s Choice AMRAP in 24:00 of:400m run (or 500m row)15 ohs – 95/65400m run (or 500m row)21 kb swings – 24kg/16kg12 pull-ups400m run (or 500m row)30 wall ball30 box jumps or step-ups – 24”/20”

Day 6 WOD 131116  

Welcome to: The Masters of the Shed – Open Individual Competition, Men and Women 30-Something Division – Age 30-39 Masters Division – Age 40+ When – Saturday December 7th, 2013 Where – RedShed CrossFit, 20 Continental Drive, Stanhope NJ What Time – Registration begins at 10:00am, First WOD starts at 11:00 This is a “pay

Day 5 WOD 131115 warm-up – Coach’s Choice 10:00 – find your heaviest successful squat clean thruster -rest 2:00-4:00, set up @ 75% 5 rounds of:1:00 – 3 hang squat cleans + max effort jump rope1:00 – rest -rest to 11:00- 3 rounds of:2:00 – 5 push jerks + max effort rope ascents1:00 – rest