January 2015

Day 2WOD 150113 warm-up – Coach’s Choice 10 rounds or AMRAP in 45:00 of the workload listed below @ 100% effort… rest segments are as written, or might be longer depending on size of group and rotation of groups of 4 athletesA. 1 sled sprint + 7 db thrusters AFAP + 10 burpees AFAP, rest […]

Day 2WOD 150113  

Day 1WOD 150112 warm-up – Coach’s Choice A. 3 x 3 ohs @ 75-85% 1RM, maintain 31X1 tempo, squat @ 0:00, 2:00, 4:00B. 3 x 6 oh lunges @ 55-65% 1RM ohs, total reps, alt legs, lunge @ 7:00, 9:00, 11:00C. 3 x 3 segmented snatch deadlift @ 75-95% 1RM snatch, 2sec pause @ 1”,

Day 1WOD 150112  

RedShed Rest Day  

Day 6WOD 150110 warm-up – Coach’s Choice WOD – Coach’s Choice  

Day 5WOD 150109 WOD – Coach’s Choice  

Day 4WOD 150108 warm-up – Coach’s Choice A. 6 x 10sec AD sprint @ 100% effort, rest 2min between sets or create rotation (ok if rest ends up a little more than 2min)-rest as needed, then B-B. AMRAP 10:00 @ 75-85% effort5 strict or jumping pull-ups + 10 strict push-ups + 15 squats-rest 5-10min, then

Day 4WOD 150108   CrossFit Kids – Starting 1/22/15

Day 3WOD 150107 warm-up – Coach’s Choice A. 2 x 5 strict press, build each set, rest 90sec between setsB. 2 x 3 push press, build each set, rest 90sec between setsC. 3 x 1 push jerk, same weight for all 3 sets, focus on speed under bar, rest 90se between sets-rest as needed-D. AMRAP