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110915 Day 4

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Day 4
WOD

AMRAP in 5:00 of:
15 clean to overhead – 95/65
10 kb swings – 32kg/24kg

rest 1:00

AMRAP in 5:00 of:
15 box jumps – 24"/20"
10 goblet squats – 32kg/24kg

rest 1:00

AMRAP in 5:00 of:
15 sdhp – 95/65
10 burpees

 

 

019 023


Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new paleo recipes!

 

crossfit.com

 

0 thoughts on “110915 Day 4”

  1. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  2. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  3. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  4. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  5. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  6. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  7. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  8. Pat

    Thanks to everyone for being flexible with the schedule this week!
    For those who plan to join us on Saturday, here is the deal…
    WOD 1 – individual WOD
    WOD 2 – partner WOD (2 athletes)
    WOD 3 – team WOD (4 athletes)
    WODs will be announced day of!!
    Please remember to RSVP to redshedcrossfit@gmail.com if you plan on attending/participating.
    Also, our October fundraiser for F2F will take place on October 22nd.
    Details will be posted later today!

  49. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  50. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  51. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  52. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  53. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  54. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  55. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  56. Keith

    Grrrr… If I had known my mile was going to come in at 10:17, I would have kicked it in gear on the final two circuits. I think I’ll repeat CFE tomorrow just to make a run at beating the 10 minute mile…

  65. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  66. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  67. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  68. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  69. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  70. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  71. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

  72. J9

    * = modified
    MVR-2+8, 3+4, 2+16
    *Rich-2+9, 2+15, 3+12
    Marc-2+6, 4, 2+17
    Kate-2+2, 3, 2+6
    *Adriana-2+15, 2+21, 3
    JoeG-3, 3+15, 3+5
    Randy-2+2, 3, 2+5
    J9-2+15, 4+1 24#, 3+12
    Christian-2+10, 3+10, 2+17
    Doug-2+9, 3+5, 2+16
    *Vinnie-2+15, 2+15, 2
    *Lisa-2+5, 3+3, 1+24
    Janice-1+15, 2+22, 2+1
    Melanie-2+3, 2+19, 2+19

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