Just the other day, I received an email from Mare Galeos from SCWF (F2F). The message couldn't have come at a better time (it was just a really tough week). Since the message of "thanks" was really addressed to our awesome community of ShedHeads, we thought it was only right to share it with all […]
110807 RedShed Rest Day Read More »
Strength for Week of 1108083,3,3,2,1front squatstrict press ShedKickers for Week of 110808 SK1_For time:50 muscle-ups50 deadlifts – 225(partition as needed) SK2_For time:21-15-9hspusquat cleans – 155/100 SK3_For time:1500m row60 back squats – 135/9530 push press/jerk – 135/95 CFE: “Sherman” C2: 8 rounds, 1 minute intervals* Recovery: 30 seconds Rest: 2 minutes Then: Row 2011m for
Strength, ShedKickers & CFE for Week of 110808 Read More »
Day 5WOD CFG Open WOD 1AMRAP in 10:00 of:30 double unders15 power snatch – 75/55 crossfit.com
Day 4WOD 5 rounds for time of:400m run2 cycles of the bear complex @ 135/95(I cycle of the bear complex = 1 power clean, 1 front squat, 1 push press/jerk, 1 back squat, 1 push press/jerk from behind the head) crossfit.com
110804 Day 4 (5pm-9pm) Read More »
Day 3 (AM hours only)WOD 5 rounds for time of:15 kb swings – 24kg/16kg30 h-r push-ups50 double unders (200 singles) crossfit.com
110803 Day 3 (A.M. Training Only) Read More »
Day 2 (AM hours only)WOD AMRAP in 20:00 of:5 pull-ups10 box jumps – 24"/20"15 deadlifts – 135/95 crossfit.com
110802 Day 2 (A.M. Training Only) Read More »
Day 1WOD (A.M. Training Only) For time:buy-in = 50 wall balls 5 rounds of:15 hang power cleans – 115/7515 burpees cash-out = 30 t2b crossfit.com
110801 Day 1 (A.M. Training Only) Read More »
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