November 2012

Day 3WOD 121121   WOD CHANGED (by special request): UNBROKEN Karen   EMOM for 10:00 of:4 t2b4 pistols @ 10:00 we will reset the clock for… 4 rounds for time of:50 double unders15 kb sdhp – 32kg/24kg10 ring dips   Fireman Fran           crossfit.com   

Day 2WOD 121120Basic Training, 6-7am EMOM for 5:00 of:5 back squats @ 5:00…8 rounds of:tabata kb swings – 24kg/16kg rest 1:00 @ 10:00… 3 rounds for time of:35 wall ball – 20/14 @ 10' target200m run with your wall ball(5 burpee penalty every time the ball hits the ground… that means you do 5 burpees

Day 1WOD 121119 4 rounds of:1:00 – 2 thrusters + 4 pull-ups + max double unders in remaining time1:00 – rest(thruster weight should be at 135/95 or over, pull-ups should be ctb if you have them) @ 8:00AMRAP in 2:00 of:double burpees immediately @ 10:00… row 2000m, then complete as many ohs (115/85) as possible

ShedKickers Week of 121119 CFWE SK_AMRAP in 12:00 of:1 rope ascent3 deadlifts – 31550′ farmer’s carry – 95# barbells in each hand(add 1 rope ascent & 1 deadlift every round) Men’s SK_ WEDNESDAY ONLYAMRAP in 10:00 of:60 bar-facing burpees30 ohs – 12010 muscle-ups Women’s SK_ WEDNESDAY ONLYAMRAP in 10:00 of:60 bar-facing burpees30 ohs – 9015

RedShed Rest Day       Coming in December…   crossfit.com    

Take a look around… take a few minutes and check out what’s going on out there… Team tryouts?Barbell clubs?Running clubs? Am I missing something?   Some of you might think to yourself, “YES JACKASS! Why don’t we have a barbell club or team tryouts?”.Others might not really care, as long as we keep up with

Day 6WOD 121117 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD For time:30 kb swings – 24kg/16kg30 sdhp – 75/5530 box jumps – 24"/20"30 push press – 75/5530 calories – rowerperform 5 wall ball EMOM, starting at minute zero – 20/14 @ 10' target15:00 CAP                If you bring your

If you have kids, and you bring them to the shed, we need to all work together to encourage better conduct.  My kids are probably the worst offenders, so I don’t want you to think they are getting a pass here. If you plan on bringing your offspring to the shed so you can train,

Day 5WOD 121116 5 rounds of:1:00 – 1 squat clean to overhead + max hspu or hrpu1:00 – rest @ 10:00… AMRAP in 5:00 of:double unders Rest 1:00…

This just in… know the girls… all of them… by names, weights, time domains etc!!  there will be a quiz tomorrow, and you don't want to fail Day 4121115 Strength & Oly Practice, ALL ARE WELCOME!, 5-7PMBasic Training 7-8pm crossfit.com