August 2012

Day 2WOD 120807 Basic Training Session 1, 6am 10:00 power cleansaccumulate 30 power cleans in 10:00, never doing more than 3 unbroken power cleans or dropping the barbell from the rack position… when clock hits 10:00… 3 rounds for time of:15 ohs – 115/8515 pull-ups           crossfit.com    

Day 1WOD 120806 For a total WOD time of 20:00… tabata mash-up of:burpeesbox jumps – 20" box when clock hits 8:00… AMRAP in 5:00 of:thrusters – 135/95 when clock hits 13:00… AMRAP in 7:00 of:burpee box jump up and over – 20" box             crossfit.com   

Patrick Neill, Founder & Owner of RedShed CrossFit, powered by RedShed Elite Fitness, LLC I’m not here to list my credentials or athletic achievements.  I am more interested in helping people move better, get better and be better for life.  For me, fitness is fun and CrossFit is simply my way of life! I have

Coach Doug DeMarco Doug is a certified personal trainer as well as a CrossFit Level 1 Certificate Holder.  He has over 5 years of personal/group training experience in the fitness setting and is in the process of obtaining his degree in Physical Education & Health.  Doug’s training experience includes introducing sedentary individuals to a lifestyle

RedShed CrossFit is comprised of valuable Coaches, each with their own expertise in the fitness arena. Yes, we are Certified Personal Trainers, but more importantly, we are Coaches of Movement and Athletic Development.  We don’t count reps… We change lives.   1-1 Training Rates are as follows: $65/hour for single sessions $50/hour for blocks of

 RedShed Rest Day      Use your Damn Brain (courtesy of Again Faster)         crossfit.com      

ShedKickers Week of 120806 CFWE SK_3 rounds for time of:500m row50′ yoke carry400m run50′ sled push SK_ WEDNESDAY ONLY Men’s SK_AMRAP in 10:00 of:3 muscle-ups6 deadlifts – 315, no single rep dropping – dropping allowed on 6th rep only (dropping penalty = 50 burpees on the spot)50 unbroken double unders Women’s SK_5 rounds for time

Day 6WOD 120804 2 rounds for time or AMRAP in 20:00 of:200m sandbag carry15 power cleans – 135/9530 double unders (10 attempts)15 pull-ups200m sandbag carry15 ohs – 135/9530 double unders (10 attempts)15 pull-ups200m sandbag carry15 front squats – 135/9530 double unders (10 attempts)15 pull-ups           crossfit.com    

Day 5 120803 10:00 snatch practiceaccumulate at least 20 reps in 10:00, never doing more than 3 snatches unbroken… When the clock hits 10:00… AMRAP in 10:00 of:400m run or 500m row5 squat snatch – 115/85           crossfit.com    

Day 4WOD 120802 EMOM in 10:00 of:1 squat clean5 box jumps – 24"/20" cash-out = 800m run or 1000m row         crossfit.com