January 2012

Day 2WOD 120124 8 rounds tabata ring dips (0:00-3:50) starting at 4:00 on the timer, AMRAP in 16:00 of:15 kb sdhp – 32kg/24kg30 squats60 double unders     1 of several possible new 2012 banners,  courtesy of our own Marc Mendoza!   crossfit.com    

Day 1WOD 120123 Matt's "infamous" Bday WOD5 rounds for time of:9 hang squat cleans – 135/959 burpee bar hops9 thrusters – 135/95(20:00 CAP!)compare scores to: https://www.redshedcrossfit.com/my_weblog/2009/10/10072009wednesdayday-3.html#comments     crossfit.com    

RedShed Rest Day   Coach William Wallace preparing his army of CrossFitters for a competition against the English! (I heard there was muscle-ups!) Win the battle in the gym, win the battle in life! Shediquette Top 10 10) If you finish first, never walk out on your heat… that's just rude (and that's not we

The Shed is open today!  Drive safely, and use caution in the parking lot. Day 6WOD 120121 For time: (30:00 CAP)50 box jumps – 24"50 jumping pull-ups50 kb swings – 16kg50 walking lunges (total steps)50 k2e50 push press – 4550 back extension50 wall ball – 20/14 @ 10' target 50 burpees50 double unders   compare

Strength for Week of 120123back squats, strict press, deadlift3 @ 85%1 @ 95%max reps at 100% 5:00 Challenge for Week of 120123calories – rower ShedKickers for Week of 1201023 CFWE SK_AMRAP in 20:00 of:3 rope ascents5 hspu7 thrusters – 155 SK1_AMRAP in 20:00 of:3 thrusters – 165/1105 muscle-ups15 ghd sit-ups SK2_“Diane”For time:21-15-9deadlifts – 225/155hspu SK3_Max

Day 5WOD 120120  3 rounds for time of:15 power snatch – 75/559 wall climbs       Saturday WOD hint:   crossfit.com  

Competing and Competition It is an inherent part of CrossFit, and your daily life… I realize many of you suppress your competitive nature, so it is time to re-evaluate competition and how it relates to you everyday… Do a little research and study what CrossFit is really about.  It is the Sport of Fitness, yes…

Day 4Strength 120119 back squat, strict press, deadlift5 @ 75%3 @ 85%max reps @ 90% Mandatory Core Work: 20 ghd sit-ups, 20 hip extension – 3 rounds not for time   Strength To Live This Way (courtesy of CF Lisbeth)       Saturday WOD hint: crossfit.com  

Day 3WOD 120118 5:00 max reps of: hspu 3 rounds for time of:5 push press – 135/9515 back squats – 135/9520 box jumps – 24"/20" (score equals total hspu/time for 3 rounder)     crossfit.com

Day 2WOD 120117 For time:100 kb swings – 24kg/16kg100 burpees100 abmat sit-ups(partition as desired)   Boat shoes…so many kinds…so little time! Which is your favorite?     crossfit.com