August 2013

Masters of the ShedSaturday April 23rd, 2016Registration – 8:30am-9:30amAthlete Briefing – 9:30am Sharp!Cost – $60 early bird… $70 late bird!… (plus registration and scoring fees) Click here to register! Click here for Facebook Event Page -Individual Competition-Men & Women-Ages 40+ Athlete Requirements:-500m row-assault bike-power cleans: Men=125, Women=85-shoulder to overhead: Men=95-135, Women=55-95-burpees over bar-overhead squats: Men=75, […]

Day 3WOD 130821      

Day 3WOD 130821 strength complex: perform sequence on minute 0, 2, 4, 6, 81 power clean1 push jerk1 squat clean 1 push jerkupon completion of sequence in minute 8, run 400m allow 3:00-5:00 recovery for WOD WOD…5 rounds for time of:20 oh walking lunges (total steps)?? sit-ups10 t2b L1 – 25/10, 20 abmat situpsL2 –

Day 2WOD 130820Coach’s Hour, 7-8am      

Day 2WOD 130820Coach’s Hour, 7-8am skill work: kipping practicepistol practice WOD…For time:21-15-9 power snatchesring dips50-30-10squats cash-out = 400m run (21 power snatches, 21 ring dips, 50 squats… and so on…) L1 – 75/45L2 – 85/55SK – 95/65

Day 1WOD 130819    

Day 1WOD 130819 strength/endurance interval: EMOM for 5:00 of:2 behind the neck jerks 2 ohs rest 1:00… 3 rounds of:50 double unders (100 singles)200m run allow 3:00-5:00 recovery for WOD WOD…For time:50 deadlifts40 wall balls – 20/14 (M=10’target, W=9’target)30 power cleans20 hrb10 pull-ups L1 – 95/65L2 – 115/85L3 – 135/95, ctb pull-upsSK – 155/105, 10

I joined RedShed CrossFit in May of 2011 with the intention of shedding a few pounds after my first couple years of playing college football and living an unhealthy lifestyle full of pizza, beer, and easy mac.  When I stepped into the gym, I witnessed amazing athletes lifting heavy weight and throwing themselves around pull-up

Colin E   Dan G   Katie H       Lily C   Patrick N   Scott G   Shaun H   Shawn W   Mary G   Jess G   Trent Z

 RedShed Rest Day