110930 Day 5
Day 5WOD As many reps as possible in 10:00 of:air squats*3 ground 2 overhead @ 135/95 every minute on the minute, starting at minute zero* cash-out = 800m run for time!score = total squats/800m run time crossfit.com
September 2011
110929 Active Rest Day
Day 4Active Rest Day Go for a 1 hour walk/hike! Active Rest Day Challenge:->Register yourself and a friend for "Jani-Ro".->From the time your workday ends, until you hit the pillow… Turn off the TV, computer and cell phone. ->Put on some music and cook a meal with your family; and if you are single, invite
110929 Active Rest Day Read More »
110927 Day 2
Day 2WOD 8 rounds of:B2B tabata squatsafter the final 10 second hold, immediately begin:"E-light-abeth"For time:21-15-9squat cleans – 95/65ring dips score = tabata score/"Elizabeth" time crossfit.com
110926 Day 1
Day 1 WOD AMRAP in 20:00 of:5 pull-ups10 h-r push-ups15 squats20 double unders crossfit.com Halloween WOD/Party?… partner WOD, costumes required!! Should we do it on the Friday or Saturday before Halloween? If we do it on Friday (10/28), the hours that day will change to 5pm-9pm. If we do it
Strength, ShedKickers and CFE for Week of 110926
Strength for Week of 110926find your 5RM for:front squatspower cleans ShedKickers for Week of 110926 CFWE SK_With a continuous running clock, max repetitions of:3:00 of calories on the rower3:00 of muscle-ups3:00 of 12′ wall balls3:00 of 15′ rope ascents SK1_For time:9-7-5squat cleans – 185muscle-ups SK2_AMRAP in 15:00 of:9 ctb pull-ups6 ghd sit-up wall balls –
Strength, ShedKickers and CFE for Week of 110926 Read More »
110925-RedShed Rest Day
Upcoming October Events: Sunday, 10/2: Wrobo Run 5K Saturday, 10/22: Jani-Ro Breast Cancer Fundraiser Halloween WOD/Paleo Pot Luck to be determined!! Words to Fire You Up (courtesy of CrossFit Lisbeth) Have you ordered your copy of Paleo Comfort Foods yet? Happy Rest Day! crossfit.com
110925-RedShed Rest Day Read More »
110924 Day 6
Day 6WOD For time:50 walking lunges w/sandbag50 double unders30 sandbag-facing burpees50 double unders30 step-up and overs w/sandbag – 24"/20"50 double unders50 sandbag squats50 double unders crossfit.com
110923 Day 5
Day 5WOD Tabata Mash-up 100:20 on, 00:10 off8 rounds of:thrusters – 75/45pull-ups Tabata Mash-up 200:20 on, 00:10 off8 rounds of:h-r push-upskb swings – 24kg/16kg **you will have 10 seconds of rest to go from your 8th round of mash-up 1 to your first round of mash-up 2** Today, each athlete will be responsible
110922 Active Rest Day
Day 4Active Rest Day 60 minutes: moderate intensity trail run/hike Happy Birthday Janice! crossfit.com
110922 Active Rest Day Read More »
