January 2010

RedShed Rest Day   Open Gym: 3pm-7pm Personal Training: 7pm-9pm   Strength: deadlift 8,8,8,8 Endurance: 5K row   Day 18 of the burpee/d-u challenge   crossfit.com

Thrusters: 8,8,8,8   3 rounds for time of: 250 meter row 5 rounds of: 5 pull-ups, 10 push-ups, 15 squats     Day 17 of the burpee/d-u challenge   crossfit.com

Power clean: 8,8,8,8   Complete as many rounds as possible in 15 minutes of: 5 burpees 10 ghd sit-ups 20 wall ball shots – 20# (15#)   DAY 16 of the burpee/d-u challenge   crossfit.com

For time: 10, 11, 12, 13, 14, 15 thrusters – 95# (65#) ring push-ups sumo deadlift high pulls – 95# (65#) pull-ups   DAY 15 of the burpee/d-u challenge   crossfit.com

RedShed Rest Day Don't forget to do your burpees and/or double unders today! Some things to think about on the rest day: 1. Your Warm-Up:  Don't cheat your warm-up… it is the most important part of your visit to the shed!  We will be experimenting with some new warm-up tactics in the very near future

For time: 21 – 15 – 9 power snatch – 95# (65#) wall ball shots – 20# (15#) ring dips   DAY 13 of the burpee/d-u challenge   main site

5 rounds for time of: 10 power cleans – 135# (85#) 50 double unders (sub for double unders: 30 box jumps or 30 calories on the rower)     DAY 12 of the burpee/d-u challenge   main site

RedShed Rest Day   Open Gym: 3PM – 7PM Strength: hang power snatch 1,1,1,1,1 Endurance: 1000 meter row, 1 minute rest, 3 rounds   DAY 11 of the burpee/d-u challenge   main site

Push press: 8, 8, 8, 8 Complete as many rounds as possible in 12 minutes of: 7 burpees 14 pull-ups     DAY 10 of the burpee/d-u challenge   main site  

Overhead squats: 8, 8, 8, 8   5 rounds for time of: 20 calories – rower 20 single arm kettlebell swings, alternating - 24kg (16kg) 20 goblet squats – 24kg (16kg)   DAY 9 of the burpee/d-u challenge main site