Please use the comments on this page to converse about the challenge, moral support, recipe exchange etc. March 30 Day Challenge March 5th – April 4th Here’s how it works… We are going by the Whole30 guidelines, Download Whole30version2012 Get yourself a notebook and track your diet for 30 days… instead of tracking points, just […]
March 30 Day Challenge Read More »
Day 1WOD 120220 3 rounds for time of:400m run30 clean 2 overhead – 95/65 Countdown to The Open! Kevin at the 2011 NE Regionals Download VID00035 crossfit.com
RedShed Rest Day! The Open begins this week! Things to consider… Wednesday night the WOD will be announced… Thursday can be used as a prep day… Friday is your one shot at the WOD!! Whatever the Open WOD is, it will be our workout of the day for all ShedHeads, competitors and non-competitors alike. Judges
Strength for Week of 120220weighted pull-ups, front squats, power cleans3 @ 85%1 @ 95%max reps @ 100% ShedKickers for Week of 120220 CFWE SK_Max rope ascents in 5:00 SK1_AMRAP in 7:00 of:7 hspu10 calorie row SK2_5 rounds for time of:6 ctb pull-ups10 clean 2 overhead – 135/95 SK3_For time:20 muscle-ups (each rep must be turned
Day 6Partner WOD 120218 For time:4000m row200 ohs – 95/65 ->Both athletes moving at the same time->Damper setting at 7, monitor set to count down from 4000m->Partition as desired! ->If you don't have a partner, we still have an option for you! crossfit.com
Day 5WOD 120217 AMRAP in 15:00 of:20 kb sdhp – 32kg/24kg15 wall ball – 20/14 @ 10' target10 box jumps w/step-down – 24"/20" crossfit.com
Day 4 Strength 120216 weighted pull-ups, front squat, power clean5 @ 75%3 @ 85%max reps @ 90% mandatory core work: 2 rounds not for time – 20 ghd sit-ups, 20 RDL @ 50% 1RMmandatory core work: maximum of 10:00… do not overtrain!!! Happy Birthday Melanie! crossfit.com
Day 3WOD 120215 7 rounds for time of:200m run12 pull-ups12 burpees (complete burpee by hopping onto 25# plate) crossfit.com
Day 1WOD 120213 3 rounds for time of:100 double unders (x4 singles)12 squat clean thrusters – 135/95 2012 FrostBite Winners: crossfit.com
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