Day 6 WOD 140906Repeat WOD 140329 warm-up – Coach’s Choice For time:21-15-9ohs – 95/65 (scale accordingly)ring dips -rest exactly 3:00-21-15-9clean to overhead – 95/65 (scale accordingly)box jumps/step-ups up & over – 24”/20” score = total time (rest included)
Day 4WOD 140904 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:005 deadlifts-establish an approximate 5RM in 4 sets-you will be using your last successful set for all 3 sets next week -rest to 15:00- For time:3 rounds of:8 front rack stationary lunges, alternating legs, stepping forward – 95/65200’ farmer’s carry – 32kg/24kg20 hrpu200m runrest 1:00
King & Queen of the WOD November 22nd, 2014… hosted by RedShed CrossFit, 20 Continental Drive, Stanhope, NJ 07874 Partner Competition – 1 male / 1 female Categories: Open/Masters (Masters = 40+ yrs) Cost: $115/team (+ registration fee) Registration & Weigh-in – 8:30am-9:30am Athlete Briefing @ 9:30am SHARP! Prizes awarded to WOD winners and Top
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Day 3WOD 140903 warm-up – Coach’s Choice 10 rounds of:30 seconds – burpees30 seconds – rest -rest 10:00- @ 20:00…For time:500m row30 clean & jerk – 95/6550 double unders – OR – 20 box jumps – 20” box
Day 2WOD 140902 warm-up – Coach’s Choice 0:00-8:00 – warm-up and prep for 20 unbroken back squats8:00-10:00 – 20 unbroken back squatsnotes:-add 10# to what you did last Tuesday-if you did not squat last Tuesday, use ~60-65% of your 1RM -rest to 15:00-@ 15:00…EMOM for 15:00 of:minutes 0, 3, 6, 9, 12 – 2 TGU
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