November 2011

Day 1WOD 111121 With a 95#/65# barbell, perform 5 rounds for time of:5 suitcase deads (R)5 burpee bar hops5 suitcase deads (L)5 burpee bar hops5 squat snatch5 ohs       crossfit.com  

Rest Day!    crossfit.com From the Ole RedShed Vault…  https://www.redshedcrossfit.com/my_weblog/2009/12/12312009thursdayday-4.html#tp

Strength for Week of 1111215,5,5power cleanbench press ShedKickers for Week of 111121 CFWE SK_For time:7-5-3thrusters – 165/110rope ascents SK1_For time:1 ring hspu, 1 barbell cycle – 155/1052 ring hspu, 2 barbell cycles3 ring hspu, 3 barbell cycles4 ring hspu, 4 barbell cycles(barbell cycle = 1 deadlift, 1 power clean, 1 front squat, 1 push press/jerk,

Day 6WOD 111119 After Thanksgiving, Mike will be leaving for Officer Candidater School in the US Navy.  Since we will be closed for the long Holiday weekend, we will be doing Mike's Farewell WOD today!  On behalf of all of the ShedHeads, we wish you the best of luck!! "Farewell CrumCake!"AMRAP in 20:00 of:5 thrusters

30 Day Paleo / Burpee ChallengeGo 30 days Paleo, and complete 1000 burpees in December! PALEO FORMAT: 30 Days of•        No sugar of any kind (fruit is acceptable, gum is allowed!)•        No dairy•        No grains, pasta or rice•        No legumes, peanuts or peanut butter•        No alcohol You get two FREE CHEAT DAYS:  Kelmers’ Christmas Party and 1 other day in

ROCK the WOD! Saturday, December 10th 9am ‘til Who Knows When!   Free In-House Winter Challenge for ShedHeads and CFWE Athletes!   Event 1“Belching Deads”AMRAP in 7:00 of:20 deadlifts – 135/9510 burpees  Event 1 Heat Schedule Heat 1, 9:20-9:27JoeG, Mdub, JoeyD, CKL Heat 2, 9:35-9:42Christian, SteveK, John, Jacqueline Heat 3, 9:50-9:57McCoy, Brielle, Stephen, Doug Heat

Day 5 WOD 111118 3 rounds for time of:30 wall ball – 20/1430 hang squat snatch – 75/55(hang squat snatch is initiated just below the knee)       compare scores to https://www.redshedcrossfit.com/my_weblog/2010/11/11172010-wednesday-day-3.html#comments   crossfit.com  

Day 4WOD 111117 For time:1 mile run30 push press – 135/9560 back squats – 135/95partition as needed… no racks!!!       crossfit.com    

Day 3WOD 111116 For time:45 ghd sit-ups or 90 abmat sit-ups45 ring dips45 pull-ups45 burpees     crossfit.com  

Day 2Active Rest Day Hike or Bike for 1 hour, moderate intensity!     crossfit.com   some more pics from the OTG…. a rare photo of the cyborg resting!