June 2010

Athlete's Choice    For time: 10 push press – 135# (75#), 10 ring rows 8 push press, 20 ring rows 6 push press, 30 ring rows 4 push press, 40 ring rows 2 push press, 50 ring rows  SHEDKICKER: 10 muscle-ups, 20 double unders 8 muscle-ups, 30 double unders 6 muscle-ups, 40 double unders 4 muscle-ups, […]

The first Saturday of each month will be your opportunity to participate in some flexibility training with Rick Leonard. The schedule will be: 7am-9am WOD (8am cut-off time for last WOD) 9am-10am Flexibility Training – $15 for non-members, $10 for members 10:15am-12pm WOD Please bring your own mat!   back to main

3 rounds for time of: 400 meter run 30 burpees 15 chest to bar pull-ups     crossfit.com

Summer Hours June 28th – August 27th RedShed CrossFit in Bold text Private Training in Italic text   Monday, Wednesday, Friday: 6am-12pm / 12pm-3pm / 3pm-9pm Tuesday: 6am-11am / 3pm-9pm Thursday: 4pm-9pm Saturday: 7:30am-12pm   All private (off hour) training MUST BE SCHEDULED IN ADVANCE!   back to main page          

Tabata Mash-up: hang clean – 115# (75#) bottom to bottom squats    the finisher: row max meters in 3 minutes 5K pics                  crossfit.com

RedShed Rest Day! Come and join us for the Lake Shawnee 5K… several ShedHead business owners are sponsors, and our own BOC is the Event Coordinator!! pics and times to be posted on Monday!! enjoy the rest day if you are not running!! crossfit.com

"Cindy" complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare scores to 03/15/2010     crossfit.com

For time: 100 overhead squats – 95# (55#) ((perform 3 burpees every minute on the minute, starting with minute zero!))        crossfit.com

Gym Hours: 3pm-9pm (no private training tonight) Due to overwhelming attendance on Thursdays, we are posting a workout of the day from here on out.  BUT, we DO encourage you to make sure a rest day (in addition to Sunday) is taken and utilized properly… as well as, maintaining your strength WODs during the week. Today's

For time: 10-11-12-13-14-15 kettlebell swings – 32kg (24kg) ring dips       crossfit.com