July 2011

Happy Rest Day! Your Goat Homework is due today.  Please send your GHA WOD results to redshedcrossfit@gmail.com!   Please notice the adjusted hours of operation link in the announcements post.  I wish we were adjusting the schedule due to a vacation, but no!  Janine has some business travel, and I have some family/work obligations that […]

Due to business travel & some personal family obligations, we need adjust this week’s training schedule. We sincerely apologize for any inconvenience this may cause for you. Monday, Tuesday, Wednesday – A.M. Training only, 6am-8am (7:15 cut-off time) Thursday – P.M. Training, 5pm-9pm (8:00 cut-off time) Friday – No Changes (usual hours of operation) Saturday

Strength Week of 1108013,3,3,3,3OHS w/kettlebells hanging from barpush jerk ShedKickers Week of 110801 SK1_3 rounds for time of:12 bodyweight bench press15 hspu18 box jumps – 30″/24″21 kb swings – 32kg/24kg SK2_AMRAP in 20:00 of:12 back squats – 185/11550 double unders6 front squats – 185/11550 double unders   CFE: C2: 1 minute on (set time for 1

Day 6Partner WOD(teams of 2) This can also be done individually (less reps) 180 deadlifts – 135/95180 box jumps – 24"/20"180 pull-ups1 mile sandbag carry100 sandbag squats WOD Format:For time, 20:00 cap3 rounds of:15 deadlifts15 box jumps15 pull-ups400m sandbag carry25 sandbag squats(performed twice by each athlete)     WOD Rules:1. Only one athlete at a

Day 5WOD AMRAP in 20:00 of:10 squat snatch – 95/6520 t2b10 hspu20 double unders (80 singles)                crossfit.com  

Day 4Active Rest Day Hit the track, or mark off 800 meters and: Run 800m, Rest 3:00 for a total of 2 miles   Countdown to the 2011 Reebok CrossFit Games:   Ally is READY! Download 004      Cait is READY! Download 018     The Garrys are READY!   Download 076    

Day 3WOD For time:100 burpees(5 kb swings – 32kg/24kg every minute on the minute, starting at minute 0:00)    Happy Birthday Lisa!!!       crossfit.com

Day 2WOD 3 rounds for time of:15 sdhp – 115/7550 wall balls15 ohs – 115/75         crossfit.com  

Day 1WOD For time:45 squat cleans – 135/9545 pull-ups45 ring dips150 double unders (600 singles)       crossfit.com  

Blog Participation Day! 1) If you were a CrossFit Benchmark WOD, which one would you be and why? 2) If you were a CrossFit Hero WOD, which one would you be and why? 3) If your name was a WOD, would you be an AMRAP, couplet, triplet or chipper (and what movements would be in