March 2009

"Murph" for time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. post times to comments: main site wod

For Time: 500 meter row 10 wall ball – 20#, 15# 400 meter row 15 wall ball 300 meter row 20 wall ball 200 meter row 25 wall ball 100 meter row 30 wall ball post times to comments: main site rest day

Download 5K Registration Form_2009 See you at the race… and here’s to supporting our troops!

RedShed Rest Day First 3 days were challenging… rest up for the rest of the week, for the trend shall continue! main site wod

For Time: 1000m row 21-15-9 db thrusters – 35#, 15# box jumps knees to elbows (row 1000 meters, then hit the 21-15-9… the entire WOD is for time!) post times to comments: main site wod

Happy St. Patrick's Day… All Hail the Chief!! "The Chief" Max rounds in 3 minutes of:3 power cleans, 135#, 85# (power cleans are from the deck)6 push-ups9 squats Rest 1 minute. Repeat for a total of 5 cycles. post total rounds to comments: main site wod   This is what happens when you OHS a

7 rounds for time of: 5 overhead squats – 115#, 75# 7 kettlebell swings – 32kg, 24kg 9 push presses – 115#, 75# post times to comments:   main site rest day

RedShed Rest Day main site wod

Run 5K (Morristown 5k) post times to comments: main site wod Thanks to all who came out to run today's 5k in Morristown.  Amongst the crazy garb and leprechauns…Jorge, Dale, Bill, Nancy, Diane and Pat all represented the RedShed.  Great Job! And special thanks to Diane for the post-race gathering.

"Ally-Cat" 4 rounds for time of: 25 calories – rower 25 push-ups on the rings 25 sit-ups 25 wall ball – 20#, 15#   post times to comments: main site wod