April 2009

5 rounds for time of: 185#(115#) back squat, 10 reps ring dips, 20 reps post times to comments: main site rest day

Ascending Ladder: 6 rounds, perform 10 reps in round 1 then add 1 rep each round until you reach 15 reps of each movement.  It's all on the clock! (for time) row-calories back extensions sumo deadlift high pull – 95#, 55# box jumps main site wod

RedShed Rest Day… We have had a handful of new athletes giving the shed a shot, and we welcome you all with open arms (and squats!). Being new to CrossFit lends itself to many questions, especially for those athletes who have been training using traditional methods.  Please take some time during this rest day to

5 rounds… each for time of tire flip, 100ft. 10 pull-ups sled pull, 100ft. – 225# 10 push-ups farmer's walk, 100ft. – 32kg kettlebells 10 burpees The time it takes to complete round 1=your rest time between rounds. (if you want to make this interesting and difficult, partner up into teams of 2 athletes.  While

5 rounds for time of: 10 kettlebell swings – 32kg, 24kg 20 wall ball – 20#, 15#   post times to comments: main site rest day

RedShed Rest Day (or make-up day) Enjoy it, you all have been working very hard. main site wod

21 – 15 – 9 dumbbell push press – 50#, 25# box jumps knees to elbows bonus WOD: 500 meter row for time   post times to comments: main site wod

Complete as many rounds as possible in 20 minutes of: 135# (85#) thrusters, 5 reps 135# (85#) deadlifts, 15 reps back extensions, 25 reps   post rounds to comments: main site wod, RIP DT

"Nancy" 5 rounds for time of: 400 meter run 15 overhead squats – 95#, 65# (scale accordingly) Nancy video another Nancy video   post times to comments: main site rest day

Happy Easter! enjoy the rest day… see in the shed on Monday (hopefully April showers will hold off this week) main site wod