September 2012

RedShed Rest Day   RedShed Creed: – I will be respectful of TIME – my time, as it relates to others around me; for I'm not the only person in the shed or on this Earth.   – I will remain HUMBLE, in the shed and in my life.  I WILL NOT CHEAT OR COMPROMISE […]

Day 6WOD 120922 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training Session#910:30-12:00, WOD (compare to 120330)AMRAP in 12:00 of:10 ohs – 115/8515 t2b10 hang clean – 115/85 cash-out = 3:00 max pull-ups Happy Birthday Janice and Kate!   crossfit.com

7 rounds for time of: 5 deadlifts – 275/185 5 box jumps – 30″/24″ (games standards) 5 kb swings – 32kg/24kg 5 ctb pull-ups 50 double unders (compare scores to) Rich-25:48 JoeB-23:30 Colin-17:10 Scott-18:24 (20:08) Randy-32:24 Marc-17:47   Day 3WOD 120530 3 rounds for time of:100 squats15 deadlifts – 225/15520 pull-ups   Modified: Pete-28:16 Kyle-24:12

ShedKickers Week of 120924 CFWE SK_5 rounds for time of:5 deadlifts – 275/1855 box jumps – 30″/24″, games standards5 kb swings – 32kg/24kg5 rope ascents50′ yoke carry SK_ WEDNESDAY ONLY(compare to week of 120319)7 rounds for time of:5 deadlifts – 275/1855 box jumps – 30″/24″5 kb swings – 32kg/24kg5 ctb pull-ups50 double unders   CFE:

Day 5WOD 120921 EMOM for 10:00 of:1 squat snatch10 ring rows @ 10:00… 3 rounds for time of:400m run15 burpee box jumps, up and over – 24"/20" INCRIMINATINGLY Obvious! crossfit.com

Day 4120920 Strength & Oly Practice, 5-7pm Basic Training Session#8, 7-8pm RedShed/CFWE Rock the WOD II Details: 3 Partner WODs on October 13th @ CFWE, first WOD will go off around 9AM All WODs have been created so each athlete can go rx'd! Teams of 2 (1 male + 1 female)… if you cannot create

Day 3WOD 120919(compare to 120321)AMRAP in 15:00 of:5 hspu10 power cleans – 135/9530 squats           crossfit.com   

Day 2WOD 120918Basic Training Session#7, 6-7am EMOM for 10:00 of:3 weighted pull-ups3 burpees @ 10:00… For time:21-15-9push press/jerk – 135/95burpee bar hops EMOM instructions for pull-ups… if you have a weighted pull-up, do it! if you cannot do a weighted pull-up, do 3 strict pull-ups (no kipping) if you do not have a strict pull-up,

Day 1WOD 120917 5 rounds of:AMRAP in 2:00 of:3 squat clean thrusters – 165/1106 deadlifts – 165/1109 wall ball – 20/14 @ 10' target1:00 – rest @ 15:00… AMRAP in 5:00 of:double unders   Treat the 5 two minute AMRAPs as your strength WOD, where the squat clean thruster is the primary move… 165/110 is

RedShed Rest Day   CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence) courtesy of CrossFit Lisbeth       Coming in October: Tuesday morning training sessions Start and stop times for all WODs We are about 2 inches away from giving you more opportunities to train, and providing a more accommodating Basic Training schedule…