June 2014

CrossFit Kids Run, jump, squat, hop, skip, balance, pull, push, play!!! It’s a blast plus learning all the CrossFit moves! Ages: 8-12 Spring session will be on Thursdays 4:30 – 5:15 pm (starting: 5/2/19) Dates: It will consist of six (6) 45-min sessions Cost: $95 per child/$75 per sibling No refunds will be offered Limit: 12 […]

Day 4 WOD 140612 Yoga is CANCELED today    

Day 4 WOD 140612 warm-up – Coach’s Choice 3 rounds for time:1000m row200m farmer’s carry – men use 32kg kettlebells, women us 45# dumbbells Download OLY 140612

Day 3WOD 140611    

Day 3WOD 140611 warm-up – Coach’s Choice 6 RDL @ 0:00, 3:00 & 6:003 count up, 1 breath at top, 3 count down, touch & go -rest accordingly- For time of:150 wall balls40 ring muscle-ups – OR – 90 pull-upspartition as desired

Day 2WOD 140610    

Day 2WOD 140610 warm-up – Coach’s Choice 5 push press @ 0:00, 2:30, 5:00, 7:30 & 10:00 -rest to 15:00-@ 15:00… For time:buy-in = 50 burpees 5 rounds of:  (use 60% of your 1RM front squat)1 squat clean3 front squats1 rope ascent 200’ sprint (go out garage door and run to the last parking spot

Day 1WOD 140609           Notes for the next 5 week strength cycle: -back squats, push press, pulling strength/posterior chain -Week 1, 5×5 -Week 2, 5×5… all 5 sets will be at the final successful 5 rep weight from the previous week. -Week 3, 5×3 (adding weight) -Week 4, 5×3… all 5

Day 1WOD 140609 warm-up – Coach’s Choice 5 back squats @ 0:00, 2:30, 5:00, 7:30 & 10:00 -rest to 15:00-@ 15:00… choose a couplet 5 rounds for time of:7 strict hspu35 double unders -OR- 5 rounds for time of:15 kb swings – 24kg/16kg10 hrb post WOD:800m run – moderate pace3 x 10 second holds at

  RedShed Rest Day