April 2010

  7 rounds for time of: 7 kettlebell clean & jerk (right) – 24kg (16kg) 7 kettlebell clean & jerk (left) – 24kg (16kg) 200m run        crossfit.com

Push Press: 3,3,3,3,3   5 rounds for time of: (20 minute cap) 20 kettlebell sdhp – 24kg (16kg) 20 goblet walking lunges – 24kg (16kg) 20 ring dips   crossfit.com

RedShed Rest Day Tough Mudder countdown… how many days left?   Spring break is over folks!  Many of you took vacation last week, or were nursing some nagging injuries.  We hope that your week off has you geared up and ready to go!! Here's to SvW and Matt for taking on the Level 1 Cert. 

check whiteboard for warm-up/cool-down instructions   Complete the following for time: run 200 meters 5 rounds of "Cindy": (5 pull-ups, 10 push-ups, 15 squats) run 400 meters "Jeremy": (21-15-9, overhead squats(pvc), burpees) run 800 meters   crossfit.com GOOD LUCK WALLOGA BROTHERS (SvW & Matt) AT THE LEVEL 1 CROSSFIT CERT THIS WEEKEND!  Keep us posted

check whiteboard for warm-up/cool-down instructions   4 rounds for time of: 15 deadlifts 12 hang cleans 9 push press/jerk 6 back squat use the same barbell for all movements – 115# (75#)     SHEDKICKER: cannot be modified "Nasty Girls" 3 rounds for time of: 50 squats 7 muscle-ups 10 hang cleans – 135# (95#)   crossfit.com

check whiteboard for warm-up/cool-down instructions Power Clean: 3,3,3,3,3 4 rounds for time of: 400 meter run, 2 minute rest between runs   Open Gym Hours: 3pm-7pm   crossfit.com

check whiteboard for warm-up/cool-down instructions   Strict Press: 3,3,3,3,3   For time: 1000 meter row 21-15-9 kettlebell swing, goblet squat – 24kg (16kg) 1000 meter row       crossfit.com  

check whiteboard for warm-up/cool-down instructions   "Nancy" 5 rounds for time of: 400 meter run 15 overhead squats – 95# (65#)       crossfit.com

check whiteboard for warm-up/cool-down instructions Back Squat: 3,3,3,3,3   For time: 21-18-15-12-9-6-3 ring push-ups** box jumps – 24" (20") **ring height will be set several inches from the ground, and a chest target will be placed between the rings.  rx'd=chest to target!      crossfit.com

RedShed Rest Day It was a challenging week, but at least now you know where you would have ranked in the sectionals… although it is safe to assume that times would be a bit faster when training in that kind of environment (all of your fellow shedheads screaming at you to keep moving!!). It is