February 2014

Day 1WOD 140224   Happy Birthday Ro!!!

RedShed Rest Day   Congrats February Basic Training!!! Karen, Heather, Shelvie & Steve   Cathy & Gregg       Hey Crew! Please review The Open schedule that is linked above this post.  We will have approximately 50 athletes participating in The Open!  If you are competing on Saturdays, please be willing to judge at

Day 6WOD 140222 warm-up – Coach’s Choice benchmark – 1k row -rest accordingly- CFG Open WOD 12.3AMRAP in 18:00 of:15 box jumps – 24”/20”12 push press – 115/759 t2b

Day 6WOD 140222  

Day 5WOD 140221 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice

Day 5WOD 140221  

Day 4WOD 140220 warm-up – Coach’s Choice EMOM for 10:00 of:6 kb swings – 24kg/16kg6 t2b/k2e or 10 abmat sit-ups @ 10:00…EMOM for 10:00 of:12 oh walking lunges (total steps) – 45/25… scale accordingly @ 20:00…AMRAP in 10:00 of:sandbag step-up & over – 20” box

Day 4WOD 140220     Finish these sentences: "In 3 months, I want to be able to…" "In 6 months, I want to be able to…"

Day 3WOD 140219 warm-up – Coach’s Choice 10 rounds… start at 30 s/m, increase strokes per minute by 2 each round until you reach a max s/m, then try to hold it for the remainder of the drill.30 seconds – row30 seconds – rest in the seat -rest 5:00, set up barbells @ 95/65 (scale

Day 3WOD 140219   Happy Birthday Monique!!!