111116 Day 3
Day 3WOD 111116 For time:45 ghd sit-ups or 90 abmat sit-ups45 ring dips45 pull-ups45 burpees crossfit.com
111115 Active Rest Day
Day 2Active Rest Day Hike or Bike for 1 hour, moderate intensity! crossfit.com some more pics from the OTG…. a rare photo of the cyborg resting!
111115 Active Rest Day Read More »
111114 Day 1
Day 1WOD 111114 3 rounds for time of:30 squat cleans – 95/6530 t2b100 double unders (400 singles) 20:00 CAP!!! crossfit.com
111113 RedShed Rest Day
Rest Day! Old School (Courtesy of CrossFit Lisbeth) From the O'RedShed Vault… crossfit.com
111113 RedShed Rest Day Read More »
Strength, ShedKickers and CFE for Week of 111114
Strength for Week of 1111143,3,3,3,3strict pressfront squat ShedKickers for Week of 111114 CFWE SK_As many reps as possible in 10:00 of:hspu(perform 1 rope ascent EMOM, starting at minute zero) SK1_AMRAP in 12:00 of:3 thrusters – 165/1105 muscle-ups10 ghd sit-ups SK2_3 rounds for time of:15 box jumps – 30″/24″15 hspu15 back squats – 225/155 SK3_For time:21-15-9ctb
Strength, ShedKickers and CFE for Week of 111114 Read More »
111112 Day 6
Day 6WOD 111112 For time:100 double unders (400 singles)75 abmat sit-ups60 wall balls45 pull-ups30 box jumps – 24"/20" (games standards)15 squat clean thrusters – 135/95 Saturday Schedule Change: 7-9AM (last WOD STARTS at 8) CLOSED: 9-11 AM 11-1PM (last WOD STARTS at 12) crossfit.com
111111 Day 5
Day 5WOD 111111 5 rounds for time of:5 squat snatch – 95/655 ohs – 95/6515 t2b15 kb swings – 24kg/16kg Saturday Schedule Change: 7-9AM (last WOD STARTS at 8) CLOSED: 9-11 AM 11-1PM (last WOD STARTS at 12) crossfit.com
111110 Active Rest Day
Day 4111110Active Rest Day Run 1 mile for time Saturday Schedule Change: 7-9AM (last WOD STARTS at 8) CLOSED: 9-11 AM 11-1PM (last WOD STARTS at 12) crossfit.com
111110 Active Rest Day Read More »
111109 Day 3
Day 3WOD 111109 AMRAP in 17:00 of:5 hspu20 wall balls15 deadlifts – 225/155 cash-out=3:00 max burpees (Strict NO DROPPING POLICY on deadlifts. Each dropped barbell will add 1:00 to the cash-out for everyone in the WOD) crossfit.com
111108 Day 2
Day 2WOD For time: 95/65400m run21 thrusters, 21 ring push-ups60 double unders (240 singles)15 thrusters, 15 ring push-ups40 double unders (160 singles)9 thrusters, 9 ring push-ups20 double unders (80 singles)400m run crossfit.com
