201226 Saturday
Day 6WOD 201226 WOD – Coach’s Choice Fitness Outside of the Shed…
December 2020
201224 Thursday
Day 4WOD 201224AM Heats Only!Merry Christmas Eve! Warm-up – Coach’s Choice A. "The 12 Rounds of RedShed CrossFitmas"12 rounds of RedShed CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!1 overhead squat (ohs)2 power snatch (ps) + 1 ohs3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs4 push press (pp) + 3 sdhp
201224 Thursday
Day 4WOD 201224 Merry Christmas Eve! Thursday, 12/24: 5, 6:30, 8, 9:30 and 11 AM only!
201223 Wednesday
Day 3WOD 201223 Warm-up – Coach’s Choice A1. 20sec row/bike/ski + 8 alternating db hang clean & jerks (50/35) + 10 bjsd… work every 6min, x 5(0:00, 6:00, 12:00, 18:00, 24:00)A2. 10 burpees over db + 8 alternating db power snatch + 20sec row/bike/ski… work every 6min, x 5(3:00, 9:00, 15:00, 21:00, 27:00)B. post WOD
201222 Tuesday
Day 2WOD 201222 Warm-up – Coach’s Choice A. 4 x 250m row every 2minRest to 10:00, then BB. 3. 3. 3. 3. – touch-n-go power cleans… build bar if appropriate… clean every 3min15 wall balls @ dotsRest to 22:00, then CC. 4 x 250m row every 2minD. post WOD recovery
201221 Monday
Day 1WOD 201221Repeat WOD 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 45 burpees at the end of
