July 2014

Day 4WOD 140731   Saturday's heats we will be testing/judging the 3rd Alarm Throwdown WODs… be prepared to team up!!  (please address all questions to redshedcrossfit@gmail.com)      

Day 4WOD 140731 warm-up – Coach’s Choice Farmer Angie .75For time:75 pull-ups200’ farmer carry – 45/3575 hrpu200’ farmer carry75 abmat sit-ups200’ farmer carry75 squats200’ farmer carry

Day 3WOD 140730       

Day 3WOD 140730 warm-up – Coach’s Choice 0:00, 3:00, 6:005 ohs-warm-up and build to your number from last week, and use it for all 3 sets-ghost ride ONLY to avoid injury -rest accordingly, set up for WOD- Athletes will need an empty barbell + two bumper plates to create a 95# bar for Men’s Rx’d

Day 2WOD 140729         

Day 2WOD 140729 warm-up – Coach’s Choice 0:00, 3:00, 6:005 push jerks-warm-up and build to your number from last week and use it for all 3 sets -rest to 10:00- 10:00, 13:00, 16:006 weighted pull-ups – OR – 10 strict pull-upsL1-10 burpees, L2-15 burpees, L3-20 burpees -rest to 25:00, or as needed- 10 rounds of:30

Day 1WOD 140728       

Day 1WOD 140728 warm-up – Coach’s Choice 0:00, 3:00, 6:005 power cleans-warm up and build to your number from last week, and use it for all 3 sets-maintain foot position and receive barbell prepared to squat -rest to 10:00, set up rings & strip barbells to 95/65 (scale from there)- @ 10:00…EMOM for 10:00 of:on

RedShed Rest Day        

Day 6WOD 140726