120109 Day 1
Day 1WOD120109 AMRAP in 20:00 of:9 pull-ups35 squats9 push press – 135/9535 double unders crossfit.com
January 2012
120108 RedShed Rest Day
Happy Rest Day! It's a few days late, but HAPPY NEW YEAR!! Click4 RedShed Reflections – 2011 … and ponder this… who we are! crossfit.com
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strength, 5:00 challenge, shedkickers and CFE for week of 120109
Strength for Week of 120109back squats, strict press, deadlift5 @ 55%5 @ 65%max reps @ 75% 5:00 Challenge for Week of 120109shed body blasters (burpee, pull-up, t2b) ShedKickers for Week of 120109 CFWE SK_For time:100 wall ball – 20/14 @ 12′ target(3 rope ascents each time you break the wall balls) SK1_For time:50 ohs –
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120107 Day 6
Day 6WOD 120107 For time: (20:00 cap)50 wall ball – 20/14 @ 10' target30 clean 2 overhead – 75/5550 box jumps – 24"/20"30 sdhp – 75/5550 h-r push-ups30 hang squat snatch – 75/5550 double unders crossfit.com
120106 Day 5
Day 5WOD 120106 For time: buy-in = 30 pull-ups 3 rounds of:15 burpees15 deadlifts – 225/155 cash-out = 30 pull-ups strict NO DROPPING policy on the deads… dropped deads = 10 (additional) burpees for you and everyone in your heat! 5 Things You Should Do Right Now (courtesy of CF Lisbeth)
120105 Strength Day (5pm-8pm)
Day 4 (5pm-8pm)120105 Strength Day Download RSCF Strength 2012 Guess Who? crossfit.com
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120104 Day 3
Day 3WOD 120104 5 rounds for time of: (17:00 CAP)9 squat cleans – 135/9545 double unders (180 singles)15 ring dips crossfit.com
Who We Are
Over the past month, I have read a lot of posts, blurbs and blogs about CrossFit, training, eating, commitment etc. … and it got me thinking Thinking about how far we have come, and who we are… RedShed… it’s not a name to represent our town, it’s not some catchy name to personify the badassery
120103 Day 2
Day 2WOD 120103 AMRAP in 15:00 of:5 hspu10 box jumps – 24"/20"15 sdhp – 75/55 crossfit.com Strength 2012, Download RSCF Strength 2012
RedShed Mini Boot Camps
Shed Boot Camps The Shed is now offering Mini Boot Camps by NJ Fit Mom–an affordable way to receive expert attention and training in a small group. Jess Griffin, CPT/owner of NJ Fit Mom will customize a Boot Camp for 1-5 people. Late morning and early afternoon sessions. Please contact Jess directly (click here to email Jess) or visit NJ
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