130421 Rest Day
RedShed Rest Day must be the shoes… RedShed, fitness for life…
April 2013
Old School… Fitness for Life
The original RedShed in 2007 A garage gym Take a look at those WODs on that whiteboard… the whiteboard we still use at the shed now. Grass-roots CrossFit Attainable & sustainable fitness for life Nothing has changed, except… Our square footage, the amount of equipment we have, and the size of our family We are
Old School… Fitness for Life Read More »
130420 Day 6
Day 6WOD 130420 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD On a continuously running clock, complete the following for max repetitions:3:00 – hspu3:00 – wall ball3:00 – clean to overhead – 95/653:00 – double unders3:00 – hrb crossfit.com
130419 Day 5
Day 5WOD 130419 5 rounds of:2:00 – 5 deadlifts + 10 box jumps + max effort hrb1:00 – rest @ 15:00…AMRAP in 7:00 of:5 t2b10 hrpu15 squats WOD notes: athlete's choice on the deadlift and box jump Congrats to Josh who made the NorthEast Regionals!!! crossfit.com
130417 Day 3
Day 3WOD 130417 5 rounds of:2:00 – 5 strict press + 200m run + max effort abmat sit-ups1:00 – rest @ 15:00…For time:21-15-9front squats (use strict press barbell wt.)kb swings – 24kg/16kgring dips Congrats to Brendan who will be competing individually at Mid-Atlantic Regionals! His team, CHC also made the Regional competition (placing 9th
130416 Day 2
Day 2WOD 130416Basic Training, 6-7amCoach's Hour, 7-8amFirst WOD starts @ 8:15am For time:2000m row30 power cleans30 pull-ups L1 – 95/65L2 – 115/85SK – 155/105 crossfit.com
130415 Day 1
Day 1WOD 130415 EMOM for 10:00 of:1 snatch2 ohs @ 10:00…AMRAP in 2:00 of:hrbbj – 24"/20" @ 12:00…AMRAP in 8:00 of:double unders20 ground to overhead L1 – 25, 75/45L2 – 50, 95/65SK – 100, 115/85 crossfit.com
130413 Day 6
Day 6WOD 130413 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD EMOM for 5:00 of:10 hrb @ 5:00… For time:21-15-9kb swings wall ball – 20/14 @ 10' targett2b perform double unders after each triplet L1 – 16kg, 25 duL2 – 24kg/16kg, 50 duSK – 32kg/24kg, 100 du Inov8 Sale!!!
