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0 thoughts on “111218 RedShed Rest Day”

  1. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  2. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  3. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  4. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  5. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  6. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  7. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

  8. J9

    5:00 Challenge for Week of 111212
    burpee pull-ups
    Marc-39, 10#
    McCoy-35, 10#
    Scott-40
    J9-37
    Kieran-48
    Randy-39
    W-49
    Marc-54
    ShedKickers for Week of 111212
    CFWE SK_
    “Climbing Karen”
    150 wall ball for time
    First time you break up the wall ball, do 1 rope ascent.
    Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls
    Kevin-8:54
    Joe-19:55
    Sam-17:25
    SK1_
    For time:
    21-15-9
    hspu
    back squats – 205/135
    calories – rower
    Colin-9:47
    McCoy-20:38
    J9-19:28
    Pat-12:30
    JoeG-19:17*
    SK2_
    For time:
    1-2-3-4-5-6-7-8-9-10
    squat snatch – 95/65
    burpee
    muscle-up
    (10# not optional for men)
    ((women perform modified muscle-ups, vest optional))
    Scott-31:57
    J9-29:46 (mod. m-u)
    Pat-31:47
    Marc-52:39
    SK3_
    3 rounds for time of:
    5 hang squat cleans – 165/110
    100 double unders
    McCoy-10:28
    Marc-9:28
    Pat-7:14
    Colin-7:49
    Kevin-8:23
    Melanie-15:46
    J9-7:19
    Scott-8:27
    Kevin-8:28
    Sam-8:01
    Kate-9:40*
    CFE:
    4 rounds:
    C2: 500m
    Run: 400m
    Keith-8:23
    ShedKicker: 2 rounds: (500m row + 400m run)
    J9-8:33
    Kate-8:48
    Kieran-7:31
    Marc-7:14
    Recovery: 1 minute in between each interval
    Record: total work time

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