July 2011

Strength week of 1107253,3,3,3front squatdeadlift ShedKickers week of 110725 SK1_For time:30 squat cleans – 15530 muscle-ups 800m sandbag carry SK2_3 rounds for time of:5 squat clean thrusters – 175/11515 ghd sit-ups35 wall balls100 double unders SK3_For time:w/10# vest21-15-9squat snatch – 115/75ctb pull-upsring dips   CFE: C2: 6 rounds, 2 minutes on*, 1 min off Run: […]

Day 6WOD  Take your Pick Saturday **40 minute cap! Option 1For time:100 ohs – 95/65(5 hspu every time you break up the ohs)100 double unders(10 wall ball shots every time you trip up or break up the double unders) cash-out = burpees, add up total hspu & wall balls, and do that many burpees!(for example:

Day 5WOD For time:30 front squats – 135/95 then…21-15-9kb swings – 32kg/24kgctb pull-ups (chin over bar pull-ups) then…30 push press/jerk – 135/95         crossfit.com  

Day 4Active Rest Day Get to a high school track, or measure out a 1 mile course… Run 1 mile for time   Newest member of the Innov8 club!       crossfit.com  

Day 3WOD For time:21-15-9deadlifts – 225/155box jumps – 24"/20"ghd sit-ups     crossfit.com  

Day 2WOD AMRAP in 10:00 of:15 ring dips35 double unders (150 singles) cash-out = 30 t2b/30 burpees(clock runs continuously, score = rounds+reps+time to complete 30/30)       crossfit.com  

Day 1WOD 3 rounds for time of:25 thrusters – 95/6525 hand-release push-ups400m run     crossfit.com  

Great Job yesterday ShedHeads.  Thanks to CrossFit Advanced and CrossFit 610 for putting on an awesome event.  And thanks to our awesome athletes for spending the day with us doing what we love to do!  Thanks to everyone who supported us at the event, from afar and on the blog!  You are an awesome group of

To steal a quote from Ally’s new favorite movie, Despicable Me…. “Light Bulb!” Goat Homework: Each ShedHead is responsible for identifying 3 goats (weaknesses) or skills that you would like to master, and 3 strengths … and then send them to redshedcrossfit@gmail.com ASAP. We will then create Goat Homework for you to complete each week. 

Warm-up & Cool-down suggestions posted in the shed. Strength for Week of 110718: 3, 3, 3, 3strict pressback squat ShedKickers for Week of 110718 SK1_For time:21-15-9ohs – 135/95burpee box jumps – 30″/24″ (full foot on box, full hip extension w/feet on the box)t2b SK2_4 rounds for time of:5 front squats – 185/1156 muscle-ups (14 ctb pull-ups/14 ring dips)7 thrusters