110831 Day 3
Day 3WOD 3 rounds for time of:15 deadlifts – 225/15515 pull-ups50 squats Happy 30th Sean! crossfit.com
Day 3WOD 3 rounds for time of:15 deadlifts – 225/15515 pull-ups50 squats Happy 30th Sean! crossfit.com
Day 2WOD AMRAP in 20:00 of:5 hspu15 hand release push-ups20 wall balls crossfit.com Brendan making the most of his new home… and PR'ing his 30 muscle-ups for time!!
Day 1WOD For time:30 thrusters – 95/65 then…21-15-9kettlebell swings – 24kg/16kgsdhp – 95/65burpees then…30 ohs – 95/65 crossfit.com
You don't get into personal training or coaching for personal gain… at least that is my opinion. You train and coach to help others live better lives and understand their true potential. And if you only reach one person throughout your career… well then you succeeded in your mission. It was nice to sit back
110828 RedShed Rest Day Read More »
Strength for Week of 1108295,4,3,2,1front squatpush press ShedKickers for Week of 110829 SK1_5 rounds for time of:9 muscle-ups12 thrusters – 135 SK2_3 rounds for time of:15 deadlifts – 275/18515 hspu SK3_For time:21-15-9squat clean thruster – 155/105burpee pull-ups CFE: C2: 3 x (125m + 250m + 500m) Run: 3 x (100m + 200m + 400m)
Strength, ShedKickers and CFE for Week of 110829 Read More »
Day 6WOD "Annie"50-40-30-20-10double underssit-ups (singles 200-160-120-80-40)((sit-ups – abmat or ghd, your choice)) crossfit.com
Day 5 WOD Brendan's Farewell WOD25 minute cap 100 double-unders (400 singles) 50 wall ball 30 burpees 15 squat snatch 95/65# 10 OHS 15 squat snatch 30 burpees 50 wall ball 100 double-unders (400 singles) If you are a ShedHead, it is safe to say that Brendan has been there for you at
B, You are a great coach, team-mate, and friend. Your energy, inspiration, support and ever positive attitude helped to create the Shed and the strong family that it is today. You will be missed more than you could possibly realize. But don’t think you’re getting rid of us that easy. We’ve got family in Kearnersville,
Farewell Coach Brendan! Read More »
Day 4Active Rest Day Map out a 10 mile course, get on your bike and go for a ride! Rest Day Topic: Did you read Lisbeth's essay yesterday? Thoughts?? crossfit.com
110825 Active Rest Day Read More »
Day 3WOD 3 rounds for time of:400m run15 deadlifts – 185/12515 kettlebell swings – 24kg/16kg crossfit.com