September 2011

Day 2Active Rest Day 1 mile run, max effort   Happy Birthday Scott!!!      Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new paleo recipes!   crossfit.com […]

Day 1WOD For time:30 squat cleans – 95/65then…5 rounds of:12 pull-ups12 burpeesthen…30 wall balls          Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new

Netcong Day 5K today!!   Congrats Team RedShed – 3rd Place!   Thanks to everyone for a great week, and for all of the awesome support!  These days, Janine and I don't get a lot of time together due to work and family obligations.  Thanks to all of you, we were able to appreciate our

Strength for Week of 1109123,3,3,3,3power clean deadlift ShedKickers for Week of 110912 CFWE SKFor time:5 squat clean thrusters – 165/110200m plate carry – 45/251 rope ascent(each round, subtract 1 rep from the squat clean thrusters and add 1 rep to the rope ascent until you reach 1 squat clean thruster and 5 rope ascents) SK1_AMRAP

Day 6 WOD "The Neills 010907"For time:10 rounds of:9 burpees7 ohs – 95/65 cash-out = move 2001 pounds from ground to overhead Weight and Reps options listed below:35#-58 reps, 45#-45 reps, 55#-37 reps65#-32 reps, 75#-27 reps, 85#-24 reps, 95#-22 reps, 115#-18 reps, 135#-15 reps155#-13 reps, 165#-12 reps, 175#-11 reps WOD courtesy of Brendan and Kevin!  

Day 5 WOD For time:400m run100 double unders (400 singles)75 abmat sit-ups60 ring rows45 kb sdhp – 32kg/24kg30 ring dips15 kb swings – 32kg/24kg       crossfit.com  

Day 4 Active Rest Day Get to a track or map out 800m (half mile)…Run 800m, rest 3min… repeat 3x   Kat's hand sand push-up to celebrate the last days of summer…   crossfit.com  

Day 3WOD AMRAP in 15:00 of:15 deadlifts – 135/9515 wall balls15 t2b   (thumbs up to 10 years of marital bliss!)     crossfit.com    

Day 2WOD 3 rounds for time of:12 thrusters – 135/9530 bar-facing burpees       crossfit.com  

7:30AM – 12:00PM… last WOD starts at 11:30AM Day 1WOD Athlete's Choice 5 rounds for time of:200m run15 box jumps – 24"/20"15 wall balls or 5 rounds for time of:7 hspu30 double unders (https://www.redshedcrossfit.com/my_weblog/2011/01/01132011-thursday-day-3.html#comments) cash-out=50 ohs – 75/55          crossfit.com