March 2011

Day 1Warm-up500m row3×3 back squat5:00 foam roll WODFor time:21-18-15-12-9-6-3ring push-upsbox jumps – 24" (20") cash-out=30 burpees         CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE WOD as a substitute (on a day when the rowers are […]

Thanks to all of our RedShed athletes and judges for a great first week of The Open.  As you are well aware, you will get another shot at WOD 1.  Week 1 has been extended another week…. read on Nutrition Challenge Points will be posted in the shed on Monday. Click here to view our

I realize it has only been one WOD (although we are getting two weeks of it!!)… but The Open has opened my eyes… I see the CrossFit Community GROWING at a tremendous rate, and that is very exciting! I see the RedShed Community coming together as a team, competitors and non-competitors alike… and that is

Calling All ShedHeads!! There have been many transformations over the past 2 years of RedShed CrossFit.  What started out as a business pursuit has evolved more into a club or fraternity of fitness.  Remember the first rule of “fight club”???  Ha, that’s right!! Moving on…The fact that the Neills and Brendan work full time is

Competition WOD As Many Reps and Rounds as Possible in 10:00 of: 30 double unders 15 power snatch – 75# (55#)       This is the workout of the day for everyone, Open Competitors and non-competitors alike. If you are competiting in the Open, please prepare yourself to perform the WOD between the hours

Warm-up10:00 snatch practice5:00 foam roll     WOD 1 High Socks In Effect! WODFor time:30 pull-ups 45 thrusters – 75# (45#) 60 abmat sit-ups 800 meter run   Competition WOD goes off after 5:00pm, unless otherwise scheduled     crossfit.com crossfitlisbeth.com  

Warm-up1000m row5:00 foam roll WOD"Elizabeth"For time:21-15-9squat clean – 135# (85#)ring dips repeat WOD from 10/06/2010        Happy St. Patrick's Day!       crossfit.com crossfitlisbeth.com

Warm-up3 rounds: 1 heavy press, 30 sec bar hang (arms extended)5:00 foam roll WOD3 rounds for time of:10 hand release burpees20 goblet squats – 32kg (24kg)400m run (40 box jumps – 20" box)          Happy Birthday Charlie!       crossfit.com crossfitlisbeth.com  

PLEASE PARK ON McMULLEN STREET OR STROUD'S PARKING LOT TODAY!! Warm-up500m row4 rounds: 5 walking lunges, 5 burpees5:00 foam roll WODFor time:10-20-30-20-10sdhp – 95# (55#)kb swing – 24kg (16kg)          crossfit.com crossfitlisbeth.com    

Warm-up3 rounds: 1 heavy squat clean, 20 second inversion (not shooting for a pr, just use heavy barbell)5:00 foam roll WODAMRAP in 12:00 of:5 pull-ups10 t2b15 wall balls cash-out – 3:00 max reps of double unders (20" box jumps)         CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results