150107 Wednesday
Day 3WOD 150107
January 2015
150106 Tuesday
Day 2WOD 150106 warm-up – Coach’s Choice A. build heavy ohs in 8:00B. ohs cluster @ 60% of A, 3. 3. 3. 3 rest 15sec @ dots, rest 1min, x 2-rest as needed-C. 6 sets @ 85% effort1:00 – row max calories + 1:00 – max wall climbsrest 1:00-keep cals and wall climb reps same
150105 Monday
Day 1WOD 150105 warm-up – Coach’s Choice A1. 5 clean high pulls @ 65-75% 1RM power clean, rest 30sec then A2A2. squat clean cluster 1. 1. 1. 1. 1 rest 10sec @ dots, rest 90sec then back to A1, x 3(use same barbell wt. for A1 & A2)-rest as needed-B. clock will be reset, and
150102 Friday
Day 5WOD 150102 warm-up – Coach’s Choice WOD – Coach’s Choice 8, 9, 10 & 11 AM Classes Only Today!!!
“In Alignment”, by cpj – 150101
In alignment… 2014… 2015 We have evolved… It was not abrupt or disruptive CrossFit… It’s in our name, but what it means to us is not the norm… Strength & Conditioning… -it’s not testing every day -it’s not us making you suffer or survive -it’s not random -it’s not a power trip Our approach
“In Alignment”, by cpj – 150101 Read More »
150101 Happy New Year!
Happy New Year ShedHeads! View Olive the Shed in 2014!
150101 Happy New Year! Read More »
