January 2014

Day 2WOD 140121   6:30 & 7:30 PM classes tonight are cancelled!!! Please check the website frequently for snow cancellation updates BEFORE heading to the Shed! Be safe!!!    

Day 1WOD 140120 warm-up – Coach’s Choice Using 85-100% of your body weight, accumulate 30 back squats in 10:00 -rest 5:00, set up for interval- deadlift levels:L1 – 135-185/95-125Rx’d – 225-275/155-185SK – 315/205 6 rounds of:1:00 – 6 deadlifts + 9 kb swings – 24kg/16kg + max effort hspu (hrpu or hspu off box)1:00 –

Day 1WOD 140120    

RedShed Rest Day There's an opportunity out there for us… click here to hear the call!     Read: Why Don't You Do It? (courtesy of Mentality WOD)  

Hearing the Call…   Recently, we (the shed) were approached about organizing, hosting a spring/summer outdoor competition to raise funds for Mike C and Mike W’s firehouse.   Pretty flattered, and pretty excited…   This event would take place at Fireman’s Field in Jefferson Township, and it would be very similar to what we all

Day 6WOD 140118 warm-up – Coach’s Choice Jumping “Cindy”AMRAP in 20:00 of:5 pull-ups10 hrpu15 squats20 double unders

Day 6WOD 140118    

Day 5WOD 140117 warm-up – Coach’s Choice 10:00 to build a heavy snatch (full squat snatch) -take 5:00 to set up at 70%, and choose workload EMOM- Athletes please choose workload where you will be able to have a sustained effort with zero failed minutes! Choice #1EMOM for 20:00 of:on the evens – 150m rowon

Day 5WOD 140117  

Day 4WOD 140116 warm-up – Coach’s Choice EMOM for 10:00 of:2 back squats1 snatch grip behind the neck jerk2 ohs(try not to build… find a weight and stick with it!  focus on developing technique and transition) -rest 5:00- “Randy”For time:75 power snatches – 75/45