February 2013

Day 2WOD 130212 Basic Training, 6-7amCoach's Hour, 7-8am 8 rounds of tabata abmat sit-ups @ 5:00… For time:75 box jumps – 20"65 kb swings – 24kg/16kg55 calorie row45 wall ball – 20/14 @ 10' target35 push press L1 – 95/65L2 – 115/85SK – 135/95       crossfit.com  

Day 1WOD 130211 AMRAP in 5:00 of:wall climbs rest to 7:00… 3 rounds for time of:15 hspu15 back squats L1 – 115/85L2 – 135/95SK – 185/125         crossfit.com  

RedShed Rest Day      To Find The Fittest     The Open is coming… … are you with us?    

Day 6WOD 130209   Saturday hours: we plan to be open @ 8:00am, first heat will go off at 8:15am!  (then BT at 9:30… and so on!)  Please be sure to check the website prior to leaving your home to be sure we are open, because you never know what this storm will bring… thanks!

Day 5WOD 130208 Shed will be CLOSED this afternoon/evening due to the snow storm! Saturday hours: we plan to be open @ 8:00am, first heat will go off at 8:15am!  (then BT at 9:30… and so on!)  Please be sure to check the website prior to leaving your home to be sure we are open,

Day 4130207 Competition Training, 5-7pmBasic Training, 7-8pm crossfit.com

Day 3WOD 130206 EMOM for 10:00 of:3 unbroken hang squat snatch + jumps…L1 – 5 box jumps @ 20"L2 – 10 box jumps @ 24"SK – 20 double unders rest to 11:00… For time: 21-15-9t2bohs – 95/65ghd sit-ups               crossfit.com

Day 2WOD 130205Basic Training, 6-7amCoach's Hour, 7-8am 8 rounds of – tabata row (total meters) rest to 5:00… "Angie"For time:100 pull-ups100 push-ups100 sit-ups100 squats This WOD cannot be partitioned as desired… do hrpu and abmat sit-ups! crossfit.com

Day 1WOD 130204 5 rounds of:1:00 – 1 weighted pull-up + 3 unbroken hang squat cleans + max effort burpees1:00 – rest rest to 11:00… 3 rounds for time of:10 clean to overhead500m row L1 – 95/65L2 – 115/85SK – 135/95 Not only have Janine and I been fortunate to find CrossFit and develop our

RedShed Rest Day!     Congrats to the January Basic Training athletes!