October 2012

Day 3WOD 121031 For time:snatch (any way) – 2500#/1500#30 pistols (total)50 ring push-ups70 pull-upspartition as desired 2500# options:75#-33 reps95#-26 reps115#-22 reps135#-18 reps 1500# options:45#-33 reps65#-23 reps75#-20 reps85#-18 reps95#-16 reps crossfit.com

Day 2WOD 121030 EMOM for 10:00 of:1 back squat1 behind the neck jerk1 ohs @ 10:00… AMRAP in 12:00 of:7 strict press – 95/65250m row             crossfit.com   

NO afternoon/evening hours Heat times will be… 7:45, 8:30, 9:15, 10:00, 10:45, 11:30, 12:15, 1:00 (last WOD) Please be safe (and courteous to the heat times!)   Day 1WOD 121029 EMOM for 5:00 of:1 squat clean AMRAP in 5:00 of:double unders @ 10:00… "Grace"30 clean & jerks for time – 135/95        

ShedKickers Week of 121105 CFWE SK_AMRAP in 7:00 of:1 back squat – 2553 rope ascents6 muscle-ups Men’s SK_ WEDNESDAY ONLYAMRAP in 10:00 of:muscle-upsperform 3 snatches @ 105# EMOM, starting at 0:00 Women’s SK_ WEDNESDAY ONLYAMRAP in 10:00 of:chest to bar pull-upsperform 3 snatches @ 75# EMOM, starting at 0:00

RedShed Rest Day     Alcohol Manifesto (courtesy of Whole9)      I AM Relentless (courtesy of CF Ann Arbor)             crossfit.com    

Day 6WOD 121027 "Jani-Ro"AMRAP in 10:00 of:10 wall ball – 20/14 @ 10' target10 burpees10 kb swings – 24kg/16kg       Special THANKS to all who participated and donated today.  This is a very worthy cause, and it means a lot to the RedShed Family!  Your small donation (and 10:00 of burpee bliss!) raised

Day 5WOD 121026 "Cindy" doubled underAMRAP in 20:00 of:5 pull-ups10 hrpu15 squats20 double unders   Bacon Manifesto (courtesy of Whole9)             crossfit.com   

Day 4 121025 Strength & Oly Practice, 5-7pm The Legume Manifesto (courtesy of Whole9)   crossfit.com

Day 3WOD 121024 In 10:00, complete total reps:5 back squats – singles20 weighted pull-ups – doubles @ 10:00… 3 rounds for time of:15 thrusters – 135/9515 calories – rower   The Dairy Manifesto (courtesy of Whole9)           crossfit.com   

Attention A.M. Wodders… we are only doing an 8:00AM WOD today, please adjust accordingly! Day 2WOD 121023 Every 2:00 for 5 rounds:1 ohs + 15 burpees, rest to the 2:00 mark (you must complete all 15 burpees each round) @ 10:00… For time:21-15-9deadlifts (use your final ohs weight)box jumps – 24"/20"kb swings – 24kg/16kg