May 2014

Day 6B2B 140531 All Judges for the JTFD2 3rd Alarm Throwdown Heat 1 – judge and perform WOD 1Heat 2 – judge and perform WOD 2Heat 3 – judge and perform WOD 3   Happy Birthday Christine!!!

Day 5WOD 140530 warm-up – Coach’s Choice WOD – Coach’s Choice  

Day 4WOD 140529 warm-up – Coach’s Choice 1 front squat @ 0:00, 2:30, 5:00, 7:30, 10:00 -rest accordingly- EMOM for 20:00 of:on the evens – 3 power clean + 5 burpee bar hopson the odds – 6 deadlifts + 5 box jump up & overs – 24”/20”notes:-use same barbell wt. for power clean and deadlift-full

Day 4WOD 140529    

Day 3WOD 140528     No Ghost Riders!!

Day 3WOD 140528 warm-up – Coach’s Choice 1 deadlift @ 0:00, 2:30, 5:00, 7:30, 10:00 -rest accordingly- 4 rounds for time of:20 shoulder to overhead – 75/50400m run20 ohs – 75/50cash-out = L1 – 50 hrpu, Rx’d – 30 (rx’d) ring dips, SK – 15 ring muscle-ups ring dips must be rx'd, no bands no

Day 2WOD 140527         Attention RedShed Athletes Due to the Monday Holiday and Hero WOD, the third day of strength (singles) will be programmed on Thursday morning.  For those of you who cannot train on Thursday mornings, please use open gym hours on Friday to get your front squats in. B2B is

Day 2WOD 140527 warm-up – Coach’s Choice 1 strict press @ 0:00, 2:30, 5:00, 7:30, 10:00 (use racks) -rest to 12:00- 12:00-17:00 – practice/build/establish 3 rep front rack & overhead step-up, based on levels provided for upcoming EMOM @ 17:00…EMOM for 10 minutes of:on the odds – 1 hang squat clean + 3 front rack

Some of you might not remember this video, regarding bad CrossFit Gym Etiquette. It’s an amusing video, and there are plenty of us ShedHeads who are one (if not several) of these characters! In this particular post, we want to address Ghost Riding… barbells specifically.  Most everyone is very careful with the kettlebells, but ALL

Day 1WOD 140526   Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked at the Midtown South Precinct during 9-11. Gary