Day 5WOD 170217 warm-up – Coach’s Choice Athletes can start @ A1 or A2Complete workload every 2:30A1. 10sec AD sprint @ 100% effort, rest accordingly then A2A2. heavy sled push (1 direction), rest accordingly then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)… (A2 @ 2:30, 7:30, 12:30, 17:30)rest to 25:00 on timer, […]
Day 4WOD 170216 warm-up – Coach’s Choice A. 20 tgu… not for time… load not to exceed 50/35rest to 10:00 on timer, then BB. Complete workload @ 80-90% effort1000m row30 g2oh… barbells not to exceed 95/6530 bjsd… boxes not to exceed 24”1000m rowC. post WOD body maintenance
Day 3WOD 170215 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort1 stone to shoulder1 stone squatrest 2min, then BB. AMRAP 5:00 @ 80% effort10 calories – Assault bike10 burpeesrest 2min, then CC. AMRAP 5:00 @ 80% effort10 kb swings – 24kg/16kg30sec wall sitrest 2min, then DD. AMRAP 5:00 @ 80% effort10 db g2oh
Day 2WOD 170214 warm-up – Coach’s Choice A. EMOM 10:00evens – 8 overhead lunges w/dumbbells… not to exceed 50/35… total reps, alt legsodds – 3 touch-n-go snatches – OR – 3 touch-n-go squat cleansrest to 15:00, then BB. 3 x 2 rounds every 5min@ high intensity… barbells not to exceed 185/11512 deadlifts9 wall balls5 bar
Day 1WOD 170213 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170206Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00rest to 15:00 on
The 2017 Open is only about a week away… and looking back, it's hard to believe Team RedShed qualified for Regionals in 2011… but like all things in life and sports, evolution occurs. What was once considered to be strong, tactical and technically sound becomes almost obsolete, or considered antiquated. The sport of CrossFit is
What was, and what will be… Read More »
Day 5WOD 170210 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean thruster + 1 push jerk… start light and build bar each setrest to 10:00 on timer, then BB. Complete 1 set of workload every 2min for 20:00… work @ high intensity, but keep it sustainable(work @ 10:00, 12:00,
Day 4WOD 170209 warm-up – Coach’s Choice Aerobic Flow Thursday!A. 10 sets @ aerobic flow pace… capped @ 30min15 calorie row/AD15 wall balls3 manmakers… load=Athlete’s choice (manmaker=renegade row + squat clean thruster)1 rope ascent – OR – 3 plank ascentsB. post WOD body maintenance
Day 3WOD 170208 warm-up – Coach’s Choice A. 4 x 1:00 row/AD @ 90% aerobic effort, rest 1min b/t setsrest to 10:00 on timer, then BB. AMRAP 5:00 @ 80% efforttgu… load not to exceed 75/45@ 15:00 on timer (no rest!), go to CC. 4 x 1:00 row/AD @ 90% aerobic effort, rest 1min b/t
Day 2WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then, 2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+% effort… workload capped
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