Day 1
Warm-up
3 rounds: 10 inchworms, 5 burpess
5:00 foam roll
WOD
For time:
15-14-13-12-11-10
squat clean thrusters – 95/65
hand-release push-ups
CFE WOD:
Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.
Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.
All out efforts!
C2/Bike:
3 Rounds:
30 sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on, Rest!
Recovery: 2 minutes between rounds
Run:
3 Rounds:
200m sprint, 30 sec off; 200m sprint, 25 sec off; 200m sprint, 20 sec off; 200m sprint, 15 sec off; 200m sprint, 10 sec off; 200m sprint, 5 sec off; 200m sprint, Rest!
Recovery: 2 minutes between rounds
Record: Total distance (C2/Bike); total time (run)
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Reminder: A.M. Training is Tue-Wed-Fri this week.
Also, Sunday is Easter, therefore, there will be no Sunday option for CFG WOD 11.5. Please plan your training accordingly.
Have a great day and a strong week!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Happy Monday!
Looks as though Team RedShed is tied for 31st place.
http://games.crossfit.com/athletes/teams/team-redshed
We still have 2 weeks to go. Let’s focus and make our move to be within the top 30 by the end of this competition.
Go Team!
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
Going out to our Henderson Plant. See you all in a few days.
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
http://whole9life.com/2011/04/legume-manifesto/
good read for all you bean-eaters!!
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Shedheads,
The Games site has a BETA-scoreboard that they are working off of now. You can view your overall rank as well as rank for each week. The link is below.
Right now we are tied for 30th! Keep up the hard work.
http://games.crossfit.com/content/scoreboard-beta
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
Oh cool. A somewhat, working scoreboard. Nice, Kevin.
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
If anyone happens to be at Shop Rite before the Shed today, I’d totally rub your feet (and give you $) if you picked me up some almond flour.
kthxbye
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
This is the first time I’m checking out the CrossFit Open website. According to the site ‘The top 30 per region qualify to move on to the next round’ and you guys are at 31!
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
Not going to make it in tonight. Right knee has been really bad today. Don’t think squat clean thrusters are a good idea.
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
modified:
Keith-18:42
Adriana-18:30
Toby-21:37
Vinnie-17:14
Carole-13:11
Donna-13:58
Janice-17:16
as rx’d:
MVR-15:46
DP-13:30
McCoy-18:28, vested
Christian-15:10
Kat-24:45, 75#
Megan-18:40
Brielle-12:40
Scotty-16:58
Mike-19:00
Pat-14:53
Lily-19:57
Shannon-23:09
Melanie-21:57, 75#
J9-18:01, 75#
Scott-14:06
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
Kat-
thanks for making us scale up!
Melanie, Shannon and Lily-
fun wodding with you!
good energy in the gym tonight!
good energy in the gym tonight!
good energy in the gym tonight!
good energy in the gym tonight!
good energy in the gym tonight!
good energy in the gym tonight!
good energy in the gym tonight!
good energy in the gym tonight!
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Anytime J9 🙂 It was my way of being there with you guys – hahaha
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.
Brielle, you rock! Totally rubbin’ yer feet.