January 2010

RedShed Rest Day Looks like it is time to move away from the crackberry camera and bite the bullet for a real one!  Too many fuzzy pictures I say! And speaking of pictures, what is your view?  Do you like seeing photos of the WOD, or would you prefer we keep the camera off of ya?? This […]

"Randall"   Complete the following for time: 33 double unders 3 rounds of: 11 squat cleans – 95# (65#), 11 pull-ups 33 burpees 3 rounds of: 11 thrusters – 95# (65#), 11 box jumps 33 wall ball shots   Today is Randy's birthday.  This spring, Randy will be with us for 1 year.  His progress can

10 rounds for time of: 5 power snatch – 95# (65#) 15 wall ball shots – 20# (15#)   DAY 26 of the burpee/d-u challenge   crossfit.com

RedShed Rest Day   Open Gym:3pm-7pm (Gym closing at 7PM today) Strength:deadlift 8,8,8,8 Endurance: 1500 meter row, 1:30 rest, 1500 meter row, 1:30 rest, 1500 meter row   **There will be no personal training or basic training today after 7PM** Preparation is key: A glimpse at our fridge on Sundays after preparing and tupper-waring meals

Front Squats: 8,8,8,8   5 rounds for time of: 15 ring dips 20 box jumps 15 ring rows   DAY 24 of the burpee/d-u challenge   crossfit.com

Back Squat: 8,8,8,8   4 rounds for time of: 25 calories – rower 25 push-ups 25 back extensions   DAY 23 of the burpee/d-u challenge   crossfit.com

Complete as many rounds as possible in 20 minutes of: 15 deadlifts – 155# (95#) 5 burpees 15 kettlebell swings – 24kg (16kg) 5 burpees   DAY 22 of the burpee/d-u challenge   crossfit.com

  RedShed Rest Day Rest Day Topic:  Stop the rumors!! The third (end) bay is up for rent… thus the sign out in front of the building.  NO… we are NOT going out of business, in fact, we are doing very well thank you! NO… we are NOT in jeopardy of losing our space, in fact,

For time: 30-20-10-20-30 push press – 95# (65#) K2E lateral bar hops       DAY 20 of the burpee/d-u challenge   crossfit.com

5 rounds for time of: 7 hang squat clean thrusters – 135# (85#) 35 box jumps – 20" box       DAY 19 of the burpee/d-u challenge   crossfit.com