111114 Day 1
Day 1WOD 111114 3 rounds for time of:30 squat cleans – 95/6530 t2b100 double unders (400 singles) 20:00 CAP!!! crossfit.com
November 2011
111113 RedShed Rest Day
Rest Day! Old School (Courtesy of CrossFit Lisbeth) From the O'RedShed Vault… crossfit.com
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Strength, ShedKickers and CFE for Week of 111114
Strength for Week of 1111143,3,3,3,3strict pressfront squat ShedKickers for Week of 111114 CFWE SK_As many reps as possible in 10:00 of:hspu(perform 1 rope ascent EMOM, starting at minute zero) SK1_AMRAP in 12:00 of:3 thrusters – 165/1105 muscle-ups10 ghd sit-ups SK2_3 rounds for time of:15 box jumps – 30″/24″15 hspu15 back squats – 225/155 SK3_For time:21-15-9ctb
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111112 Day 6
Day 6WOD 111112 For time:100 double unders (400 singles)75 abmat sit-ups60 wall balls45 pull-ups30 box jumps – 24"/20" (games standards)15 squat clean thrusters – 135/95 Saturday Schedule Change: 7-9AM (last WOD STARTS at 8) CLOSED: 9-11 AM 11-1PM (last WOD STARTS at 12) crossfit.com
111111 Day 5
Day 5WOD 111111 5 rounds for time of:5 squat snatch – 95/655 ohs – 95/6515 t2b15 kb swings – 24kg/16kg Saturday Schedule Change: 7-9AM (last WOD STARTS at 8) CLOSED: 9-11 AM 11-1PM (last WOD STARTS at 12) crossfit.com
111110 Active Rest Day
Day 4111110Active Rest Day Run 1 mile for time Saturday Schedule Change: 7-9AM (last WOD STARTS at 8) CLOSED: 9-11 AM 11-1PM (last WOD STARTS at 12) crossfit.com
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111109 Day 3
Day 3WOD 111109 AMRAP in 17:00 of:5 hspu20 wall balls15 deadlifts – 225/155 cash-out=3:00 max burpees (Strict NO DROPPING POLICY on deadlifts. Each dropped barbell will add 1:00 to the cash-out for everyone in the WOD) crossfit.com
111108 Day 2
Day 2WOD For time: 95/65400m run21 thrusters, 21 ring push-ups60 double unders (240 singles)15 thrusters, 15 ring push-ups40 double unders (160 singles)9 thrusters, 9 ring push-ups20 double unders (80 singles)400m run crossfit.com
111107 Day 1
Day 1WOD 111107 For time:Tabata pull-ups 5 rounds of:5 clean to overhead – 95/6520 back squats – 95/6515 ring dips crossfit.com some pics from the weekend at OTG!
Strength, ShedKickers and CFE for Week of 111107
Strength for Week of 1111073,3,3,3,3weighted pull-upsweighted push-ups ShedKickers for Week of 111107 CFWE SK_21-18-15-12-9-6-3deadlifts – 225/155(perform 2 rope ascents after each round of deadlifts) SK1_ 111104 main site WODFor time:25 ghd sit-ups1 muscle-up20 ghd sit-ups2 muscle-ups15 ghd sit-ups3 muscle-ups10 ghd sit-ups4 muscle-ups5 ghd sit-ups5 muscle-ups SK2_AMRAP in 15:00 of:3 ring hspu3 power cleans – 185/1253
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