April 2012

Strength: test 1RM for back squat, strict press, deadlift   ShedKickers Week of 120423 CFWE SK_For time:50 wall ball @ 12′ target40 burpee box jumps – 20″ box30 hspu20 hang squat cleans – 13510 rope ascents SK1_ TUESDAY ONLYAMRepsAP of:5:00 calories-rower4:00 kb swings – 32kg/24kg3:00 double unders2:00 hspu1:00 ghd sit-ups SK2_ FRIDAY ONLYFor time:800m run30 […]

7:30-8:30 – WOD 8:30-10:00 – New Athletes 10:30-12:30 – WOD ((4:00PM Kelmer WOD/BBQ))   Day 6WOD 120421 AMRAP in 12 of:4 pull-ups8 h-r push-ups12 squats           crossfit.com   

Day 5WOD 120420 For time:buy-in=1000m row or 800m run 21-15-9push press – 115/85t2b cash-out=50 wall ball – 20/14 @ 10' target         crossfit.com    

Red Shed Rest Day! Shed will be CLOSED today!   Hike, bike or run for 30 minutes!           crossfit.com    

Day 3WOD 120418 "Diane"For time:21-15-9deadlifts – 225/155hspu cash-out = 45 burpees           crossfit.com    

Day 2WOD 120417 For time:10 squat cleans – 155/10535 double unders8 squat cleans45 double unders6 squat cleans55 double unders4 squat cleans65 double unders2 squat cleans75 double unders ((if you don't have double unders, do 20" box jumps (standing tall at top of box) with the following rep scheme: 10, 15, 20, 25, 30))    

Day 1WOD 120416 "Nancy"5 rounds for time of:400m run15 ohs – 95/65 compare scores to https://www.redshedcrossfit.com/my_weblog/2011/06/110624-day-5.html#comments         crossfit.com    

RedShed Rest Day        

ShedKickers for Week of 120416 CFWE SK_For time:10 back squats – 225/1551 rope ascent8 back squats2 rope ascents6 back squats3 rope ascents4 back squats4 rope ascents2 back squats5 rope ascents SK1_ TUESDAY ONLYFor time:21-15-9squat cleans – 135/95hspu SK2_ MONDAY ONLYFor time:9-6-3muscle-upsohs – 135/95 SK3_ WEDNESDAY ONLYFor time:12-9-6deadlifts – 315/205, cannot do single dropschest to bar

Day 6120414Shed Closed Today Road trip to CrossFit A.C.T. for Lift 4 Lungs Competition! Updates to be posted at some point today or tomorrow!!         crossfit.com