120425 Day 3
Day 3WOD 120425 For time:21-15-9front squats – 135/95deadlifts – 135/95ring dips run 400m after each triplet Happy Birthday W! crossfit.com
120424 Day 2
Day 2WOD 120424 AMRepsAP of:5:00 wall ball – 20/14 @ 10' target4:00 burpees3:00 box jumps/step down – 20" box, must stand tall at top of box AND step down2:00 abmat sit-ups1:00 ohs – 45# barbell crossfit.com
120423 Day 1
Day 1WOD 120423 For time:buy-in=50 walking lunges w/sandbag (total steps) 5 rounds of:15 kb swings – 24kg/16kg7 hang squat snatch – 95/65 cash-out=35 sandbag thrusters crossfit.com
Week of 120423
Strength: test 1RM for back squat, strict press, deadlift ShedKickers Week of 120423 CFWE SK_For time:50 wall ball @ 12′ target40 burpee box jumps – 20″ box30 hspu20 hang squat cleans – 13510 rope ascents SK1_ TUESDAY ONLYAMRepsAP of:5:00 calories-rower4:00 kb swings – 32kg/24kg3:00 double unders2:00 hspu1:00 ghd sit-ups SK2_ FRIDAY ONLYFor time:800m run30
120421 Day 6
7:30-8:30 – WOD 8:30-10:00 – New Athletes 10:30-12:30 – WOD ((4:00PM Kelmer WOD/BBQ)) Day 6WOD 120421 AMRAP in 12 of:4 pull-ups8 h-r push-ups12 squats crossfit.com
120420 Day 5
Day 5WOD 120420 For time:buy-in=1000m row or 800m run 21-15-9push press – 115/85t2b cash-out=50 wall ball – 20/14 @ 10' target crossfit.com
120419 Day 4
Red Shed Rest Day! Shed will be CLOSED today! Hike, bike or run for 30 minutes! crossfit.com
120418 Day 3
Day 3WOD 120418 "Diane"For time:21-15-9deadlifts – 225/155hspu cash-out = 45 burpees crossfit.com
120417 Day 2
Day 2WOD 120417 For time:10 squat cleans – 155/10535 double unders8 squat cleans45 double unders6 squat cleans55 double unders4 squat cleans65 double unders2 squat cleans75 double unders ((if you don't have double unders, do 20" box jumps (standing tall at top of box) with the following rep scheme: 10, 15, 20, 25, 30))
