November 2009

For Time: 21-18-15-12-9-6-3 pull-ups push-ups squats (hit refresh enough and this may change entirely)   post times to comments: main site  

RedShed Rest Day Listen to your body.. if rest is needed, take it. If not, come in and practice skills… do some weighted pull-ups, or bring in a buddy and introduce them to the shed. Strength: thrusters 3,3,3,3,3   Rest Day Topic: Thanksgiving… I will let you elaborate!   main site I know what I

5 rounds for time of: 6 clean & jerks – 135# (85#) 40 double unders   post times to comments: main site

10 rounds for time of: 250 meter row 7 strict press – 95# (45#) post times to comments: main site

Complete as many rounds as possible in 20 minutes of: 30 wall ball shots – 20# (16#) 20 kettlebell swings – 24kg (16kg) 10 12" hurdle hops   post rounds to comments: main site   

Nice job this week! Athletes of the week are definitely Deb and McCoy.  Deb for wrecking "D.T." at 95#, and McCoy for shaving double digit minutes off of his "Filthy 50", and his flashy new footgear! Chalk… not straps, no weight belts, speed & quickness, no shoes, no shirts, dropping weights, yelling… these are things

"Christine" 3 rounds for time of: 500 meter row 12 deadlifts – bodyweight 21 box jumps   post times to comment: compare times to 05/02/09 Christine started training with us last spring.  She is one of four family members (Kierans/Lakes) who train at the shed regularly.  We have witnessed Christine emerge from the "60 minutes

"Filthy Fifty" For time: 50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders post times to comments: compare times to 07/28/09 main site

RedShed Rest Day   Need to make up a WOD, do it today.  Need to practice your skills, do it today. Strength Movement: weighted pull-ups 1,1,1,1,1 and/or overhead squats 3,3,3,3 Rest day topic: Inspiration.  Where do you go to get it? Picture trivia: name the WOD! (good one for the veteran ShedHeads!) 1 2 3

Choose your Hero WOD! "Hansen" 5 rounds for time of: 30 kettlebell swings – 32kg (24kg) 30 burpees 30 GHD sit-ups   "D.T" 5 rounds for time of: 12 deadlifts – 155# (95#) 9 hang power cleans 6 push jerks   post times to comments: main site NICE!