March 2010

RedShed Rest Day Yesterday was the first day of Spring, and it sure felt like it!  What a difference a couple of weeks can make… warm, sunny days makes it hard to believe that just a few weeks ago the ground was still covered with snow! Now that the days are longer, be prepared to […]

"Charlie" (the chazinator) for time: 39 double burpees 3 rounds of: 13 hang squat cleans – 115# (75#) 13 ring dips 13 sumo deadlift high pulls – 115# (75#) then: 39 double unders (sub for double unders is 39 lateral bar hops)    Charlie has come a long way since his first days in the

Athlete's Choice:  "shedkicker" cannot be scaled HAPPY BIRTHDAY MILLER!!  Hope you get everything you want on your special day! 1)"Miller (Karen)"  For time:  (you start and finish the WOD with a 400 meter run) 400 meter run 4 rounds of: 11 clean & jerk – 95# (65#) 11 front squats – 95# (65#) 11 knees

RedShed Rest Day   Open Gym:  3pm-7pm   Strength:  snatch 5,5,5,5,5 Endurance:  800 meter run, 500 meter row, 3 rounds   crossfit.com

Deadlift: 5, 5, 5, 5, 5  no dropping at the top, even on the 5th rep!   Mini "Kelly" 5 rounds for time of: 200 meter run 15 box jumps 15 wall ball shots   crossfit.com  

Clean & jerk: 5, 5, 5, 5, 5  no dropping at any point of the c&j, hands stay on the bar for all 5 reps   For time: 50,40,30,20,10 row – calories back extensions Proof that BF really exists   crossfit.com

"Cindy" Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare scores to 11/27/2009   crossfit.com

RedShed Rest Day The first run of 2010!  The Leprechaun Leap 5K, 1:00pm at the ITC! Times and photos to be posted later today!! (all you RedShed mudders better be there!) Congrats Janine, first overall female!!  She also placed in the silly push-up contest at the end, as did our beloved Sensei, MVW!!                crossfit.com

For time: 5 overhead squats – 75# (45#) 10 hang power snatch – 75# (45#)  20 box jumps 30 ring push-ups 40 squats 50 sit-ups 40 squats 30 ring push-ups 20 box jumps 10 hang power snatch 5 overhead squats     crossfit.com

Athlete's Choice: choose one of the AMRAPs below…. and note, if you choose wod 1 it must be performed as rx'd! (1)Complete as many rounds as possible in 20 minutes of: 5 muscle ups 10 handstand push-ups (head 2 floor) 15 double unders   (2) Complete as many rounds as possible in 20 minutes of: 5