November 2011

Day 3WOD 111130 For time:buy-in – 50 pull-ups 21-15-9deadlifts – 155/105kb swings – 32kg/24kg cash-out – 50 squats     crossfit.com

Day 2WOD 111129 3 rounds for time of:20 double burpees30 box jumps – 24"/20", games standards40 wall ball – 20/14 @ 10' target       crossfit.com  

Day 1WOD 111128 AMRAP in 15:00 of:5 power cleans – 135/9510 front squats – 135/9515 ring dips cash-out – 2:00 max effort ring rows   Happy (belated) Birthday Marc!   crossfit.com  

No Strength format this week.  Strength program (experiment) for 2012 is in the works. Challenge for Week of 1111285:00 wall balls – 20/14 @ 10′ target  ShedKickers for Week of 111128 CFWE SK_For time:1000m row20 rope ascents1000m row SK1_For time:21-15-9ohs – 135/95hspu SK2_For time:15-12-9squat cleans – 155/105muscle-ups SK3_3 rounds for time of:15 back squats –

RedShed Rest Day!   From the O'RedShed Vault… This one NEVER gets old!!!      

Day 5 & 6 Recovery Weekend Get ready for the December Paleo/Burpee Challenge&ROCK the WOD!!   From the O-RedShed Vault…      

Day 5 & 6 Recovery Weekend Get ready for the December Paleo/Burpee Challenge&ROCK the WOD!!   From the O'RedShed Vault…       GO LSU!! BEAT THE RAZORBACKS!!

Day 4Closed! Happy Thanksgiving! Last year, I wrote a little something about what I was thankful for (click here if you would like to read it again, or for the first time!) Another year later, and I still feel the same way!  We are another year older, stronger and hopefully wiser!  And we have a

Day 3WOD 111123 For time: 200 double unders (800 singles)150 kb swings – 24kg/16kg100 pull-ups50 thrusters – 75/55partition as desired… you have 22:00 to get the work done!         crossfit.com    

Day 2WOD 111122 AMRAP in 17:00 of5 hspu10 wall ball – 20/14 @ 10'target15 sdhp – 95/65 cash-out = 3:00 max box jumps -24"/20", games standards         crossfit.com