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Certified Over acheiver Actively Creating Hard bodies Born 12.25.71, this one is dedicated to the Coach, who will be turning 38 on Christmas. 12 pull-ups 38 double-unders 25 squat cleans (95#/65#) 38 box jumps 71 burpees 38 barbell hurdle hops Thank you to my partners in crime - Scott, Janice & Lisa, as well as SvW […]

AMRAP (1) in 10 minutes of: 10 ghd sit-ups 10 box jumps 10 wall ball – 20# (15#)   REST EXACTLY 5 MINUTES   AMRAP (2) in 10 minutes of: 10 deadlifts – 95# (65#) 10 push press – 95# (65#) 10 front squats – 95# (65#)   DP asks the question…Can You Refresh the World? main

RedShed Rest Day Topic: winter group runs… are you in or out?    Strength: bench press 3,3,3,3,3 Endurance: 5K row   Open Gym 3PM-7PM Basic Training, 1 on 1's 7PM-9PM main site

Hang Cleans: 3,3,3,3,3   5 rounds for time of: 12 handstand push-ups 12 single arm dumbbell snatch (right arm) – 35# (20#) 12 single arm dumbbell snatch (left arm) – 35# (20#) the finisher: 500 meter row for time main site Coming to the Holiday Gathering?  click here

Thrusters: 3,3,3,3,3   For Time: 50 – 25 – 10 – 5 K2E back extensions push-ups the finisher: "Jeremy" 21-15-9 ohs (dowel or barbell) burpees   main site Coming to the Holiday Gathering?  click here

"Fight Gone Bad" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a

RedShed Rest Day Beach Bash 5K at Swartswood State Park, 1:00PM Pictures and times to be posted after the race!     Rest Day Topic:  Holiday Parties?? Love 'em, Hate 'em, Ambivalent?? Our Holiday Party/WOD will be Saturday December 19th, 8AM – 2PM Click here for details! WOD to be determined!! main site

The Holidays are upon us, and we have a lot to be thankful for and to celebrate!  We had our one year anniversary in November, and we are still forging ahead!  On Saturday December 19th, we are encouraging all ShedHeads to join us for a Holiday WOD/Gathering at The Shed! This will be a very informal event,

5 rounds for time of: 30 squats 15 ghd sit-ups 30 double unders main site This one's for you, BF!!!  

Complete the following movements and rep scheme for time: 21-18-15-12-9-6-3 push press – 95# (65#) hang cleans – 95# (65#)     finish too quick?  try this for a finisher…100 burpees for time! main site