December 2012

Day 1WOD 121231 6am-12pm, heats will be every 45:00 starting at 6:15am… 5 rounds of:1:00 – 5 wall ball + 10 burpees + max effort deadlifts at bodyweight1:00 – rest @ 10:00…AMRAP in 10:00 of:5 power cleans15 t2b30 squats L1 – 95/65L2 – 135/95SK – bodyweight              crossfit.com    

RedShed Rest Day          

Day 6WOD 121229 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD12:00-2:00, Competition Training 5 rounds for time of: capped at 17:00hang cleans – 95/65calories – rowerpull-ups L1 – 10 repsL2 – 15 repsSK – 20 reps

Day 5WOD 121228 Every 30 seconds for 3:00 – 3 hang squat snatch @ 3:00…6 rounds of:15 seconds – max effort jump rope15 seconds – rest rest to 7:00… 3 rounds for time of:5 hang squat snatch250m row L1 – 75/55L2 – 95/65SK – 135/95

Day 4121227 Competition Training, 5-7pmBasic Training, 7-8pm        

Day 3WOD 121226 Shed will be closed this evening due to weather conditions.   EMOM in 10:00 of:3 back squats3 box jumps (you choose height) @ 10:00…For time:21-15-9push pressk2e L1 – 95/65L2 – 125/90SK – 155/105

Day 2121225Merry Christmas!    Some thoughts from your insider crew…   Happy Birthday Coach!          

 CPJ, Renegades are those with their own philosophy, they change the course of history… Olive that you remain GRASS ROOTS and stay true to the brand.  I admire your talents, passion and pure awesomeness!  The secret ingredient is YOU!   Love Always, Janine     Coach Pat!  I’m truly blessed to have met such caring and

Saturday Hours: 7:30-12:00 Day 1WOD 121224 Please be aware that we have adjusted hours todayHeat times are as follows: 7:45, 8:15, 8:45, 9:15, 9:45, 10:15, 10:45, 11:15 5 rounds of:30 seconds – 8 burpees30 seconds – 25 double unders (35 singles) rest 1:00 @ 6:00…AMRAP in 14:00 of:5 pull-ups10 hang squat cleans15 wall ball –

 Olive The Shed in 2012…       View: FrostBite Competition (CrossFit Long Island City)         View: Kelmer WOD/BBQ         View: Lift4Lungs Competition (CrossFit A.C.T.)           2012 CrossFit Games Open View: Chicas Do The Open 12.1 WOD       Friend2Friend Fitness Challenge