December 2011

It’s been awhile since I sat down and tried to portray myself as a self-proclaimed journalist, so I thought I would send y’all a little note before we exit 2011. e·piph·a·ny  [ih-pif-uh-nee] a sudden, intuitive perception of or insight into the reality or essential meaning of something, usually initiated by some simple, homely, or commonplace […]

Day 4111215 Active Rest Day Get your burpees in today!!         Shannon has such bad *ss t-shirts…   crossfit.com   For those of you participating in the Throwdown Series…  the WOD is eerily similar to our 12 rounds of CrossFitmas.  click4 throwdown series WOD 1 (which is really 3 WODs!)   day

Day 3WOD 111214 AMRAP in 15:00 of:5 burpees10 kb swings – 24kg20 double unders         crossfit.com     day 14 of the paleo/burpee challenge

Day 2WOD 111213 10 rounds for time of:15 deadlifts – 135/9510 pull-ups compare scores to https://www.redshedcrossfit.com/my_weblog/2010/01/01092010saturdayday-5.html#comments       crossfit.com     day 13 of the paleo/burpee challenge

Hello from the RedShed! Below you will find our Annual “12 Rounds of CrossFitmas” WOD! This year, we took out the Med Ball Cleans, and replaced them with Toes to Bar.  If you cannot perform T2B rx’d, you will be doing Med Ball Cleans for the 10th movment, otherwise it’s T2B for you!!  Also, this

Day 1WOD 111212 For time: buy-in = 500m row 21-15-9ring push-upsthrusters – 95/65box jumps – 24"/20" cash-out = 50 wall ball – 20/14 @ 10'target       crossfit.com   day 12 of the paleo/burpee challenge

Rest Day!   Day 11 of the paleo/burpee challenge (feel free to post your totals on the challenge page!)   From your Coaches: Final standings for Rock the WOD will be posted today! Thanks to everyone who participated yesterday.  Whether you did one WOD, two or all three… we sincerely appreciate your enthusiasm, good sportsmanship

5:00 Challenge for Week of 111212burpee pull-ups ShedKickers for Week of 111212 CFWE SK_“Climbing Karen”150 wall ball for timeFirst time you break up the wall ball, do 1 rope ascent.Second time, do 2… Third time, do 3… and so on, until you complete 150 wall balls SK1_For time:21-15-9hspuback squats – 205/135calories – rower SK2_For time:1-2-3-4-5-6-7-8-9-10squat

Day 6Day 10 of the paleo/burpee challenge Rock the WOD 2011!!9am 'til who knows when! Event 1"Belching Deads" AMRAP in 7:00 of:20 deadlifts – 135/9510 burpees Event 2"Thruster Concept" Row as many calories as possible in 10:00, while performing 5 thrusters @ 115/75 every minute on the minute, starting at minute zero.Score equals total reps

Day 5Day 9 of the paleo/burpee challenge WOD 111209 3 rounds for time of:15 power snatch – 75/5575 squats     crossfit.com