120513 Rest Day
RedShed Rest Day Happy Mother's Day! crossfit.com
May 2012
Week of 120514
Strength Week of 120514back squats, strict press, deadlift3 @ 85%1 @ 95%max reps @ 100% ShedKickers Week of 120514 CFWE SK_During minutes 0,2,4,6,8 perform max reps of clean & jerk @ 205#During minutes 1,3,5,7,9 perform 2 rope ascents SK1_ MONDAY ONLY5 power cleans – 185/125 in minute 0,2,4,6,8max wall balls – 20# @ 10′ target
120512 Day 6 – 5K Day!!
Day 6WOD 120512 Saturday, 5/12 Hours: 7:30-8:30 WOD 8:30-9:30 New athlete training 10:00 5K AMRAP in 12:00 of:10 kb swings – 24kg/16kg10 wall ball – 20/14 @ 10' target20 double unders ShedHead Tribute to Awesome Moms!
120512 Day 6 – 5K Day!! Read More »
120511 Day 5
Day 5WOD 120511 6 rounds for time of:400m run15 t2b Breathe, Pause, Recover (courtesy of CF Lisbeth) ShedHead Tribute to Awesome Moms! crossfit.com
120510 Day 4
Day 4Strength 120510 back squats, strict press, deadlift5 @ 75%3 @ 85%max reps @ 90% ShedHead Tribute to Awesome Moms! crossfit.com
120509 Day 3
Day 3 WOD 120509 5 rounds for time of:15 squat snatch – 95/6520 ring dips ShedHead Tribute to Awesome Moms! crossfit.com
120508 Day 2
Day 2WOD 120508 100 burpees for timeperform 3 pull-ups every minute on the minute, starting at minute zero Happy Birthday Lily! crossfit.com
120507 Day 1
Day 1WOD 120507 AMRAP in 15:00 of:15 front squats – 135/9510 hspu CrossFit Greensboro: 1st place Mid Atlantic Regionals Headed to the 2012 CrossFit Games Event 1: 3rd place Event 2: 4th place Event 3: 1st place (world record) Event 4: 3rd place Event 5: 2nd place (tie) Event 6: 1st place (world
120506 Rest Day
RedShed Rest Day Go get'em B! We believe! What do you say we try to re-shoot this photo in Cali, buddy!?! Congrats to CrossFit Greensboro…going to the 2012 CrossFit Games! RedShed…Born + Raised crossfit.com
Week of 120507
Strength Week of 120507back squat, strict press, deadlift5 @ 75%3 @ 85%max reps @ 90% ShedKickers Week of 120507 CFWE SK_5 rounds for time of:10 squat cleans – 2055 rope ascents SK1_ MONDAY ONLY10 rounds for time of:3 front squats – 185/1255 hspu SK2_ WEDNESDAY ONLYAMRAP in 20:00 of:3 muscle-ups (modified muscle-ups encouraged)6 ohs –
