Monday 12.16.2013

Masters of the Shed Final Event
50 Double unders
8 wall climbs
20 Deadlifts 205/105 #
20 Overhead squats 115/75#
8 Wall climbs
50 Double unders

With the holidays upon us and bad food choices everywhere we look I thought this look at the CrossFIt nutrition recommendations would help keep things under control a little

Saturday 12.14.2013

“Danny”
Rounds in 20 min of:
30 Box jump 24″
20 Push press 115#
30 pull-ups
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Friday 12.13.2013

“Hurricane Freddy”
5 rounds, 90 seconds per round
Rnd 1: 12 WB, max meter row
Rnd 2: 14 WB, max meter row
Rnd 3: 16 WB, max meter row
Rnd 4: 18 WB, max meter row
Rnd 5: 20 WB, max meter row
Score is combined meters rowed in the 5 rounds.
WOD Demo with Jay Hachadoorian
If you watch nothing else, watch from minute 8:20 on.

Thursday 12.12.2013

5 sets not for time:
5 Sumo Dealift 255/175
5 Box Jumps 36/30# ( with step down)
Rest 3 minutes between each set.

Mark Bell Sumo deadlift demo

Wednesday 12.11.2013

CrossFit Games Open WOD 13.4
AMRAP 7 min:
3,6,9,12…reps
Clean And Jerk 135/95#
Toes to bar

Tuesday 12.10.2013

5 Rounds for time
5 HSPU
10 Burpees
20 Kb swings 32/24K
Should have posted this yesterday

Monday 12.09.2013

Front Squat
3×3 reps
then
For time:
Double unders
50-40-30-20-10
Front Squat
2-4-6-8-10 135/95#

CrossFit Gantry represented at The Masters of the Shed
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