June 2009

CrossFit Leg Day 3 rounds for time of: walking lunges – 100ft 50 squats 25 back extensions   post times to comments: main site wod– run 10K DAY 42 of the burpee challenge

"Grace" on the box! (mother nature rained on our parade, again) 5 rounds for time of: 6 clean & jerk – 135# (85#) 30 box jumps – 20" box   post times to comments: main site wod DAY 41 of the burpee challenge can you name this mystery clean & jerker!

Complete as many rounds as possible in 20 minutes of: 15 sumo deadlift high pulls – 95# (65#) 10 knees to elbows 5 burpees post rounds to comments: main site CFT DAY 40 of the burpee challenge (shoot for 8+ rounds of today's AMRAP, and your burpees are covered!)    

RedShed Rest Day What a week!  We had "Fran" times crushed, faster 5K's and athletes graduating to real pull-ups (officially off the bands!).  Consistency pays off, ShedHeads!  Keep up the great work! What did you take away from this week? main site rest day DAY 39 of the burpee challenge This weekend coming up is

Run 5K The RedShed is moving the WOD outdoors and running in the Zinctown 5K!  Race registration begins at 7:30 AM, and the race starts at 9:00AM. See you there!     Ally is very proud of her Mommy, and keeps her trophy safe as she naps. Congrats Janine for again finishing 1st among all

"Fran" 21 – 15 – 9 thrusters – 95# (65#) pull-ups last done on 2/20/09 post times to comments: (there are a ton of "Fran" videos on CrossFit.com, exercises and demos.  Click here for an awesome display of a heavy "Fran"… and for the girls) main site wod DAY 37 of the burpee challenge

RedShed Rest Day or Make-up Day:  pick a WOD you missed, or one that you know you will miss… and crank it out! or Strength Day:  hang power snatch 1,1,1,1,1,1 or Bonus WOD:  30 muscle-ups for time (or we can practice muscle-ups and kipping pull-ups) main site wod  (a good one, we did it back

For time: 1000 meter row 50 double unders 50 kettlebell swings – 24kg (16kg) 50 back extensions 400 meter run post times to comments: main site rest day DAY 35 of the burpee challenge

For time: 50 wall ball – 20# (15#) 50 sit-ups 35 wall ball 35 sit-ups 20 wall ball 20 sit-ups 10 wall ball 10 sit-ups post times to comments: wall ball video main site wod DAY 34 of the burpee challenge

5 rounds for time of: 7 hang clean thrusters – 115# (75#) 7 burpee box jumps 7 pull-ups post times to comments: main site wod DAY 33 of the burpee challenge (yes, the burpee box jumps count, and will put you 2 over what is due today)