For time:
50 box jumps – 20" box
40 burpees
30 kettlebell swings – 32kg (24kg)
20 ghd sit-ups
10 pull-ups
Perform 5 deadlifts between each movement, and after the last movement (WOD ends with deads)
Men's rx'd= 275#, shedkickers= 3 reps @ 315#
Women's rx'd= 155#, shedkickers= 3 reps @ 185#
CFE WOD:
Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.
Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.
Run: 6x 400m
Recovery: 2 minutes in between intervals
C2: 6x 500m
Recovery: 2 minutes in between intervals
Can't Decide? ShedKick it!
Run/C2: 3 rounds (400m run, recover 2 minutes + 500m row, recover 2 minutes)
Whatever option you choose, hold the best possible pace, never slowing more than 3 seconds from the best interval.
Record: total work time of all intervals
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Good Morning Shedheads.
How about those Jets!
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
Mornin. And yeah . . . underdog win.
one more game and its the superbowl
one more game and its the superbowl
one more game and its the superbowl
one more game and its the superbowl
one more game and its the superbowl
one more game and its the superbowl
one more game and its the superbowl
one more game and its the superbowl
Yep, sore already…
Yep, sore already…
Yep, sore already…
Yep, sore already…
Yep, sore already…
Yep, sore already…
Yep, sore already…
Yep, sore already…
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
modified:
Tim-10:29
DP-10:15
Jess-13:31
BOC-15:10
Donna-13:04
Kat-12:38
Janice-13:37
Shannon-16:00
Mike-9:35
as rx’d:
Lenosky-11:28
Pat-12:55
Scott Gregg-14:20
Christian-12:26
McCoy-17:48
ShedKicker:
modified:
Ken-17:17
as rx’d:
J9-9:24
MVR-14:32
CKL-13:13
Deb-12:22
Rich-11:45
Marc-15:36
Scott Garry-7:26
Melanie-11:01
Scotty-10:00
Brendan-7:24
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
Awesome race for the bell tonight, gentleman!
We will update the blog in the AM on the expected snowy/icy weather.
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
M E L A N I E!!!!!!!!!!!!!!!!!!!!!
holy bell ringers
that’s sick
holy bell ringers
that’s sick
holy bell ringers
that’s sick
holy bell ringers
that’s sick
holy bell ringers
that’s sick
holy bell ringers
that’s sick
holy bell ringers
that’s sick
holy bell ringers
that’s sick
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Look at all the She-shedkickers! Love it!!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
Tasty things coming out of Ro and the Garry’s test kitchens!
Thanks!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
If you are a member of the ShedHead book club, say redonkulous!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Wow people!!! Really….amazing!
Redonkulous!!!
Redonkulous!!!
Redonkulous!!!
Redonkulous!!!
Redonkulous!!!
Redonkulous!!!
Redonkulous!!!
Redonkulous!!!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
Shannon-
Rock on!
Off the bands for today’s pull-ups!
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52
ShedKicker:
modified:
Brielle-9:52