October 2011

THE SHED IS WITHOUT POWER/HEAT AND IS CURRENTLY CLOSED WE WILL DO OUR BEST TO KEEP YOU UPDATED Day 1WOD CAP=15:00 50 double unders (200 singles)25 t2b As many reps as possible of:squat clean thrusters95/65, 115/75, 135/95 100 double unders (400 singles)50 abmat sit-ups Your score=most pounds moved via squat clean thrusters… if you do […]

RedShed Rest Day

Strength Week of 1110313,3,3,3,3power cleanback squats ShedKickers Week of 111031 SK CFWE_For time:1 snatch grip deadlift, 2 power snatch, 3 ohs – 95/653 rope ascents1 snatch grip deadlift, 2 power snatch, 3 ohs – 115/756 rope ascents1 snatch grip deadlift, 2 power snatch, 3 ohs – 135/959 rope ascents1 snatch grip deadlift, 2 power snatch,

Day 6WOD For time:30 h-r push-ups30 deadlifts – 135/9530 box jumps – 24"/20"30 sdhp (kb) – 32kg/24kg30 double unders (120 singles)30 goblet squats – 32kg/24kg30 t2b30 burpees         crossfit.com  

Day 5Halloween Partner WOD WOD score =  max pounds moved, capped at 15:00 21-15-9????-??????? ??????? ?????? max pounds moved via ????????? / ???? ?????? barbell options – 55, 65, 75, 85, 95 Format: ->Teams of 2, only 1 athlete can be moving during WOD.->Team of 2 must complete the 21-15-9 as a team (not each).->Upon completion

Day 4Active Rest Day Run for 30:00 at moderate intensity         crossfit.com  

Day 3WOD AMRAP in 15:00 of:5 hspu10 power cleans – 135/9530 squats         crossfit.com  

Day 2WOD For time:tabata sit-ups (abmat, feet not anchored) 3 rounds of:15 kb swings – 32kg/24kg15 ohs – 95/6550 double unders (200 singles)         crossfit.com  

Day 1WOD For time:21-15-9thrusters – 75/55pull-upsburpees run 200m at the end of each triplet     crossfit.com

Rest Day!  Red(Pink)Shed CrossFit…. spread the pink!!!