171125 Saturday
Day 6WOD 171125 WOD – Coach’s Choice Fitness Outside of the Shed…
November 2017
171124 Friday
Day 5WOD 171124Repeat WOD 161125AM Heats only… 7, 8, 9, 10 warm-up – Coach’s Choice A. “Filthy 50”1 set for time of: (this list is the CrossFit Rx’d version)50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 16kgWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20
171123 Happy Thanksgiving!
Day 4171123 – Happy Thanksgiving!Shed is Closed Today… enjoy time with family and friends!
171123 Happy Thanksgiving! Read More »
171122 Wednesday
Day 3WOD 171122 warm-up – Coach’s Choice A1. 6-8 dumbbell chest press… no rest b/t A1 & A2A2. heavy sled push, one direction… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort18 burpees15 bjsd – 24”/20”12 shoulder to
171121 Tuesday
Day 2WOD 171121 warm-up – Coach’s Choice A. 4 x 250m/200m row @ 90-95% effort. rest 1min b/t setsrest to 10:00, then BB. EMOM 10:00evens – 9 db thrusters… dumbbells nte 60/45odds – 35 double unders (40sec attempts)C starts @ 20:00 on timerC. 4 x 250m/200m row @ 90-95% effort, rest 1min b/t setsrest to
171120 Monday
Day 1WOD 171120 warm-up – Coach’s Choice Choose a complex you love, and build a barA. EMOM 5:00… build bar each setOption 1:1 power clean + 1 hang squat clean + 1 clean & jerkOption 2:1 power snatch + 1 hang (squat) snatch + 1 (squat) snatchrest to 10:00, then BB. Complete workload for time…
