January 2018

Day 1WOD 180115

RedShed Rest Day

Day 6WOD 180113 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180112Repeat WOD 170131 warm-up – Coach’s Choice Rx’d recovery = 2-3min row/bike @ warm-up/cool-down paceA. perform workload @ 80-90% effort… barbells not to exceed 135/951:00 burpees to target, then 2 rounds of:12 deadlifts9 hang power cleans6 shoulder to overheadrest to 10:00 on timer, then BB. perform workload @ 80-90% effort1:00 burpees to target,

Day 5WOD 180112Repeat WOD 170131 4:30pm Oly Class 6 AM UPDATE: Currently NO POWER at the Shed!!!

Day 4WOD 180111 warm-up – Coach’s Choice A1. 3:00 bike or row @ 90% effort… then go immediately to A2A2. AMRAP 2:00 – 10 db g2oh + 10 burpees… rest to 7:00 on timer, then B1B1. 3:00 bike or row @ 90% effort… then go immediately to B2B2. AMRAP 2:00 – 10 db g2oh +

Day 4WOD 180111 YOGA 9 AM CFKids 4:30 PM CFTeens 6:30 PM

Day 3WOD 180110 warm-up – Coach’s Choice (no racks for A)A. 1 set every 4min for 4 total sets… work @ 0:00, 4:00, 8:00, 12:003 touch-n-go power cleans4 front rack lunges5 push jerks6 back squatsrest to 20:00 on timer, then BB. 3 sets at 90% effort… barbells nte 75/55… workload capped @ 10:0015/12 calorie row

Day 3WOD 180110 7:30pm Oly Class Happy Birthday JD!!!

Day 2WOD 180109 warm-up – Coach’s Choice A1. 60sec SB… rest 30ec, then A2A2. AMRAP 30sec – strict push-ups… rest 30sec, then A3A3. 60sec SB… rest 30sec, then back to A1, x 2(A1 @ 0:00 & 4:00)rest to 10:00 on timer, then BB1. @ 10:00… perform workload @ 80% effort12-9-6heavy kb swingsburpeest2bB2. @ 20:00… perform