May 2009

"Jackie 1.5" For time: 1000 meter row 50 thrusters – 65# (45#) 30 pull-ups 500 meter row 25 thrusters 15 pull-ups post times to comments: See previous "Jackie" times here.  Last time we did it, rest was allowed between the two WODs.  This time around… no rest between rounds, hence the name "Jackie 1.5"! main […]

RedShed Rest Day You may have noticed that there are a lot of new faces in the shed, and that is great!  The groups are getting larger, and the energy level is rising. With the addition of these new athletes comes the opportunity for us to review the basics of CrossFit. This was a good

3 rounds for time of: 30 box jumps walking lunges around the building 30 push-ups post times to comments: main site wod DAY 10 of the burpee challeng = 10 burpees BUY-IN = 55 burpees

Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 sumo deadlift high pulls – 75# (55#) 15 push presses – 75# (55#) post rounds to comments: main site wod DAY 9 of the burpee challenge = 9 burpees BUY-IN = 45 burpees

RedShed Rest Day or Make-up Day– choose a WOD you missed, or one that you know you will miss.(who's got the gumption to take on the sleeping badger, or the memorial day hero wod?) or Strength Day: Power Clean-3,3,3,1,1 or main site wod   Rest Day Video (click to watch) Words of Wisdom: Make it

Hopper Deck Day the 6 of diamonds, with a twist: for time: 50 wall ball – 20# (15#) 50 double unders 50 kettlebell swings – 24kg (16kg) 50 walking lunges (total steps) 50 box jumps post times to comments: main site rest day Today (5/27) is DAY 7 of the burpee challenge.  Do your 7

For Time: 21-15-9 handstand push-ups knees to elbows back extensions (if you are participating in the 100 day burpee challenge, the WOD isn't over until you do your 6 burpees) post times to comments: (this is your gift of the week) main site wod Today (5/26) is DAY 6 of the burpee challenge.  Your instructions are written

Happy Memorial Day! Today's training is in honor of all of the fallen heroes that have made this country, and our hometowns safe.  They gave their lives… …so when this gets tough, remember. 5 rounds for time of: 21 burpees 15 power snatch – 75# (45#) 9 thrusters – 115# (75#) post times to comments:

RedShed Rest Day …a well deserved one, just ask these guys! This was a hard week, yet you all delivered on performance, persistence and passion.  You may have lost some skin, but you are learning a lot about your athletic potential.  I witnessed marked improvement this week, and I am sure it will continue. Today

"Sleeping Badger" for time: 30 squat cleans, 95# (55#) 30 pull-ups 20 squat cleans 20 pull-ups 10 squat cleans 10 pull-ups run 400 meters post times to comments: main site rest day Today is DAY 3 of the 100 day burpee challenge.  That means you do 3 burpees today. If you are buying in today,