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RedShed Rest Day This week turned out to be a good one, ladies and gentlemen.  I commend you for your efforts, and I believe there was some progress.  Hope you didn't forget to turn back the clock.  Enjoy your hoodie! Photos and videos are two of the most prominent tools used by all (or most) […]

5 rounds for time of: 500 meter row 20 walking lunges (total steps)   post times to comments: main site **Schedule change for week of 11/2** >Tuesday – AM training only (PM rest day) >Wednesday – PM training only >Thursday – WOD will be posted >Monday, Friday, Saturday – no changes

10 rounds for time of: 12 burpees 12 pull-ups   post times to comments: main site **Schedule change for week of 11/2** >Tuesday – AM training only (PM rest day) >Wednesday – PM training only >Thursday – WOD will be posted >Monday, Friday, Saturday – no changes   

RedShed Rest Day Listen to your body, if it is telling you to take a rest day… do it! Or, you can visit the shed and make-up a WOD or practice skills. Today's strength movement is a grab-bag… your choice! Rest Day Topic: W hat's I mportant N ow fill me in! main site When

Power clean: 3,3,3,3,3 Complete as many rounds as possible in 15 minutes of: 30 squats 15 back extensions 10 box jumps post final loads and rounds to comments: main site **Schedule change for week of 11/2** >Tuesday – AM training only (PM rest day) >Wednesday – PM training only >Thursday – WOD will be posted

6 rounds for time of: 5 power snatch – 95# (65#) 15 handstand push-ups   post times to comments: main site    

For time: 20 back squats – 135# (85#) 5 rounds of: 15 ring push-ups 15 kettlebell swings – 24kg (16kg) 20 back squats – 135# (85#) This WOD is bookended with back squats.  Do not include the 20 back squats in the 5 rounds of push-ups and kb swings. post times to comments: main site

This week had some decent challenges, a few PRs and a nice birthday WOD!  Even though we are seeing a trend in lower attendance, we are still getting good numbers… and those athletes are seeing tremendous results. This weekend was a super soaker!  Perfect for staying in, spending time with the family or friends, or

For time: 21 – 15 – 9 row – calories goblet squats – 32kg (24kg) push press – 115# (75#)   post times to comments: main site WOD

"BF"   Complete the following for time: 14 calorie row 6 rounds of: 7 deadlifts – 135# (85) 7 sumo deadlift high pulls – 135# (85#) 14 calorie row 6 rounds of: 7 hang cleans – 135# (85#) 7 front squats – 135# (85#) 14 calorie row 6 rounds of: 7 double unders 7 burpee box jumps post