150205 Thursday
Day 4WOD 150205
February 2015
150204 Wednesday
Day 3WOD 150204 warm-up – Coach’s Choice A. Complete for time, with a 20:00 CAP2000m row30 tgu, total reps, alt arms (keep it manageable, don’t go too heavy here)60 walking lunges90 double unders – OR – 45 bjsd – 24”/20”max rope ascents in time remaining
150203 Tuesday
Day 2WOD 150203 warm-up – Coach’s Choice A. EMOM 10:00 – 1 hang snatch, build to a heavy single rep and hold on to it to complete the EMOM… no failed reps… we are not trying to PR, but instead just get some heavy loading accomplished.B. 50 pull-ups AFAP in 5 rep increments – OR
150202 Monday
Day 1WOD 150202 warm-up – Coach’s Choice A. EMOM 10:00 – 1 squat clean thruster, build to a heavy single rep and hold on to it to complete the EMOM… no failed reps… we are not trying to PR, but instead just get some heavy loading accomplished.B1. hrpu cluster – 9. 9. 9. 9. 9,
Getting Extension!
It's no secret how much we (I) love OPEX (formerly OPT) training and James Fitzgerald's philosophy. Here is something one of his coaches posted recently about hip extension… Extension – The use of extension must be aggressive and done with intent. We use the term drive the hips down (obtained from the cue given by
Getting Extension! Read More »
150201 Rest Day
RedShed Rest Day Happy Birthday Laura!!! RedShed CrossFit Membership Update! During February & March, all members of RedShed CrossFit will be required to sign a new waiver AND a paper contract relating to your membership of choice, and acknowledgement of cancellation/termination policy. Beginning March 1st, 2015 new membership rates will be as follows:
