April 2011

Day 5Warm-up800m run5:00 foam roll   WODFor time:1000m row30 burpee box jumps – 24"/20"800m run   crossfit.com crossfitlisbeth.com

Day 4 Warm-up5 rounds, 4 walking lunges, 4 burpees5:00 foam roll   WOD3 rounds for time of:30 ohs – 75#/45#30 wall balls    or   CrossFit Games Open 11.5 Complete as many rounds and reps in 20 minutes of:145 pound Power clean, 5 reps10 Toes to bar15 Wall ball shots, 20 pound ball    

CFG OPEN 11.5 UPDATE!! Attention Team RedShed, All rx'd Men competitors must complete WOD 11.5 at CrossFit West Essex (Kevin's gym).  Email Kevin to coordinate your competition WOD (Wednesday, Thursday, Friday or Saturday).  Best bet would be to try and orgranize a small group so we can judge, etc. All Women competitors can perform the WOD at the

Day 2Warm-up1000m row5:00 foam roll       WOD5 rounds for time of:200 meter run15 box jumps – 24"/20"50 double unders (200 singles)           PM Training: AMRAP – 15 mins: 10 burpees 15 box jumps 24/20" 50 double-unders (200 singles)     crossfit.com crossfitlisbeth.com

Day 1Warm-up3 rounds: 10 inchworms, 5 burpess5:00 foam roll   WODFor time:15-14-13-12-11-10squat clean thrusters – 95/65hand-release push-ups       crossfit.com crossfitlisbeth.com    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 Good Ol'days!  The original RedShed Vision!   Thanks again to all of the ShedHeads for a great week.  We appreciate your flexibility regarding our scheduling during The Open (only two more WODs left!!).  And thanks to all who helped out yesterday! You ROCK! Go Team RedShed!!

“But this world is rough, and if a man’s gonna make it, he’s gotta be tough”_ Johnny Cash (Boy Named Sue).    2008, we did not know you, and you did not know us.  In 3 years time, our vision created a community.  We have been blessed to now know you, and affect your life(and vice

Day 6Warm-up10 inchworms, 10 squat snatch (empty barbell), 3 rounds5:00 foam roll WOD (last done 100714)"Jumping Jackie" For time:buy-in: 50 double unders (200 singles)2 rounds of:25 thrusters – 65# (45#)15 pull-upscash-out: 50 double unders (200 singles)       crossfit.com crossfitlisbeth.com   THE OPEN COMPETITION WOD 4

Day 5Warm-upRun 400Row 5005:00 foam roll WOD (last done 100802)For time:buy-in: 800m run 21-15-9deads – 185# (135#)ring dips cash-out: 800m run   crossfit.com crossfitlisbeth.com

Day 3Warm-up5:00 Mobility WOD sit5:00 foam roll WOD (last done 101011)100 burpees for timeperform 3 overhead squats 95# (65#) every minute on the minute starting at 0:00   crossfit.com crossfitlisbeth.com   CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:60 Bar-facing burpees120 pound Overhead squat, 30 reps10 Muscle-ups