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Strength Week of 120305hang squat clean, push jerk, overhead squat5 @ 55%5 @ 65%max reps at 75% ShedKickers Week of 120305 CFWE SK_3 rounds for time of:5 squat clean thrusters – 165/1105 rope ascents SK1_For time:21-15-9chest to bar pull-upsburpees onto a 45# plate(10# vest required) SK2_3 rounds for time of:7 muscle-ups300m row SK3_AMRAP in 7:00 […]

Day 6"Annie" w/a wall ballFor time:50-40-30-20-10double undersabmat sit-upswall balls – 20/14 @ 10' target       crossfit.com 

Day 5WOD 120302 Workout 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs) This workout

Day 4Strength 120301 Test 1RM for:hang squat clean, push jerk, ohs Open Prep Core work (not mandatory): 50 total ghd sit-ups & hip extenstion           crossfit.com  

Day 3WOD 120229 3 rounds for time of:15 plank ring rows (feet on box)15 burpees400m run           crossfit.com 

Day 2 WOD 120228 For time:21-15-9deadlifts – 225/155ring dipsbox jumps – 24"/20"       crossfit.com

Day 1WOD 120227 5 rounds for time of:12 ohs – 115/8510 ghd sit-ups30 double unders (x4 singles)           crossfit.com 

RedShed Rest Day! Don't forget to submit your scores so we can validate them.  Please ping me when you submit your score! Thanks! Enjoy your rest day!!   CF Chicas do The Open Download Chicas Wod 12.1     CFE this week is required!  O Snap!!       crossfit.com

Strength for Week of 120227test 1RM for:hang squat clean, push jerk, overhead squat ShedKickers for Week of 120227 CFWE SK_AMRAP in 10:00 of:15 calorie row2 rope ascents SK1_5 rounds for time of:5 hspu12 power cleans – 155/105 SK2_For time:15 muscle-ups150 double unders SK3_For time:100 ohs – 95/65 SK4_3 rounds for time of:12 kb swings –

Day 6WOD 120225 5 rounds for time of:10 front squats – 135/9520 t2b       crossfit.com