January 2014

Day 1WOD 140106  

RedShed Rest Day 2014 is here… let's start if off right (click to read)

Welcome to 2014!  (no floating cars yet!) Our first event for 2014 will be another in-house RedShed FNL/Paleo Pot Luck on Friday February 7th… arrive at 6:30pm, we will pick teams randomly… do a few WODs, then eat some good food with good people! (there will be a sign-up sheet posted at the shed). Next,

Day 6WOD 140104 warm-up – Coach’s Choice For time:5 rope ascents (12 plank ascents)10 power cleans20 push press/jerk40 deadlifts60 bar-facing burpees L1 – 95/65Rx’d – 115/75SK – 135/95

Day 6WOD 140104  

Day 5WOD 140103 warm-up – Coach’s Choice EMOM for 10:00 of:1 snatch(build 1RM over the course of the 10:00) -5:00 to set up barbell at 60% of heaviest successful lift- Choose the AMRAP that will challenge you the mostL1 – AMRAP in 17:00 of:5 pull-ups10 inchworm push-ups15 squats-6 hang snatches on minutes 0, 3, 6,

Day 5WOD 140103   PM Classes are on!   Happy Birthday Chad!!!

Day 4WOD 140102 warm-up – Coach’s Choice EMOM for 5:00 of:3 strict press EMOM for 5:00 of:3 push press EMOM for 5:00 of:3 push jerk @ 15:00…For time: 50 wall ball50 kb swings – 24kg/16kg50 goblet walking lunges (total steps) – 24kg/16kg

Day 4WOD 140102   Please check the website PRIOR to coming into the Shed for any weather-related cancellations. Thanks!  

Day 3Rest Day 140101 Happy New Year!   Read Old School…Fitness for Life! View Olive the Shed in 2013!