ShedKickers week of 120409 CFWE SK_For time:21 deadlifts – 2757 rope ascents15 deadlifts5 rope ascents9 deadlifts3 rope ascents SK1_ TUESDAY ONLY30 muscle-ups for timerx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-upmodified is anything other than what is written above! SK2_ WEDNESDAY ONLYFor time w/10# vest:1 mile run30 […]
Day 6WOD 120407 7:30-8:30 WOD 8:30-10:00 New Athlete Training 10:00-11:00 Pilates w/Brielle 11:00-12:30 WOD AMRAP in 12:00 of:5 hspu (15# plates, head to abmat)10 box jumps – 24"/20"50 squats crossfit.com
Day 5WOD 120406 For time:800m run21 deadlifts – 225/155800m run15 deadlifts800m run9 deadlifts crossfit.com
Day 4120405 Skills & Drills Barbell Progressions, leading to Goat EMOM (Listen to your Coach!!) So be big, be bold, and be your best. Not someone else’s. Believe you can, and you will. -Aja Barto crossfit.com
120405 Skills & Drills Read More »
Day 3WOD 120404 AMRAP in 15:00 of:10 kb swings – 32kg/24kg20 wall ball – 20/14 @ 10' target30 double unders (x4 singles) Happy Birthday Shannon! crossfit.com
Day 1WOD 120402 8 rounds tabata sdhp – 75/55When the clock hits 4:00, immediately perform 3 rounds for time of:12 squat snatch – 75/5521 burpee bar hops(Score is tabata score/total time to complete WOD) crossfit.com
We will be open today for anyone who wants to perform "Murph", followed by "The Filthy 50", and finish up the day with "Nasty Girls". Get to the shed quick, so you can be first in line… but don't drive too fast… it is April Fool's Day!! crossfit.com
120401 Special Hours Today for “Murph” Read More »
ShedKickers for Week of 120402 (Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the
Day 6120331 7:30am-8:30am WOD 8:30am-10:00am Intro WOD for new athletes 10:30am-12:30pm WOD For time:100 double unders (x4 singles)30 push press – 75/5540 kb swings – 24kg/16kg50 burpees40 goblet squats – 24kg/16kg30 power snatch – 75/55100 double unders (x4 singles) crossfit.com
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