5:00 Challenge for Week of 120102hspu or wall climbs ShedKickers for Week of 120102 CFWE SK_For time:50 ohs – 135/95(2 rope ascents every time you drop the bar) SK1_For time:9-7-5ring hspu (if you cannot do ring hspu, use 45# & 25# plates stacked, and go head to abmat)power clean – 175/115 SK2_For time:1000m row20 muscle-ups100 […]
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Day 6WOD 111231 Happy New Year's Eve! Last WOD @ 11:30AM! (from the vault) 30 minute cap! For time:21-18-15-12-9-6-3front squats – 135/95push-ups (hands on barbell) 3-6-9-12-15-18-21deadlifts – 135/95push-ups (hands on barbell) compare scores to: https://www.redshedcrossfit.com/my_weblog/2009/12/12312009thursdayday-4.html#comments Describe 2011 at the Shed in 3 Words… crossfit.com
111231 Day 6 (last WOD @ 11:30AM) Read More »
Day 5WOD 111230 Final day of the paleo/burpee challenge!! "Frandy"For time:21-15-9thrusters – 75/45pull-ups 75 power snatches – 75/45 compare scores to: https://www.redshedcrossfit.com/my_weblog/2010/10/10252010-monday-day-1.html#comments crossfit.com
Day 4111229Active Rest Day Day 29 of the paleo/burpee challenge (only 1 day left!!) Do your burpees!! From the O'RedShed Vault… crossfit.com
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Day 3WOD 111228 Day 28 of the paleo/burpee challenge 3 rounds for time of:50 wall ball – 20/14 @ 10'target10 clean 2 overhead – 135/95 crossfit.com
Day 2WOD 111227 Day 27 of the paleo/burpee challenge 5 rounds for time of:15 ohs – 95/6560 double unders (240 singles) crossfit.com
Day 1WOD 111226 Day 26 of the paleo/burpee challenge AMRAP in 20:00 of:5 plank rope ascents10 push press – 95/6515 med ball cleans – 20 crossfit.com
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RedShed Rest Day! Merry Christmas! ShedHeads, Thanks for the thoughtful card and generous gift! -Pat, J9, Ally & Cait crossfit.com
111225 Merry Christmas! Read More »
5:00 Challenge for Week of 11226bar facing burpees ShedKickers for Week of 111226 CFWE SK_AMRAP in 20:00 of:3 rope ascents6 muscle-ups9 hang squat cleans – 165 SK1_For time:9-7-5squat snatch – 115/75muscle-ups SK2_AMRAP in 20:00 of:3 “L” rope ascents – 6′6 front squats – 185/125 (no racks)12 hspu SK3_3 rounds for time of:500m row15 kb squat
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Day 6Merry Christmas Eve! WOD 111224 Day 24 of the paleo/burpee challenge AMRAP in 15:00 of:15 wall ball – 20/14 @ 10' target35 double unders (140 singles) cash-out = the 5:00 challenge (yes, even for those who have already done it!) Dear Santa, Magic muffins and coconut water for you… Magic almonds for the
111224 Day 6 – Merry Christmas Eve! Read More »
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