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RedShed Rest Day A wise turtle once said, "one often fulfills his destiny on the road he takes to avoid it."  I think he meant that you need to use Thursdays to visit the shed and PRACTICE!  Learn and practice the kip, get comfortable on the rings, practice double unders… or use the rest day […]

Thrusters: 5,5,5,5 3 rounds for time of: 25 pull-ups 25 ring dips 25 sit-ups   post final loads and times to comments: main site WOD

Push Jerks: 3, 3, 3, 3, 3 4 rounds for time of: 50 squats 25 back extensions 10 knees to elbows   post final loads and times to comments: main site WOD Kenny Day showing off his FDU push-jerk!  215#!! 

Complete as many rounds as possible in 20 minutes of: 7 squat cleans – 95# (65#) 14 sumo deadlift high pulls – 95# (65#) 21 push-ups   post rounds to comments: main site WOD week 6 of the pull-up challenge  

So what did you take away from this week?  We revisited a couple WODs and saw some dramatic improvements.  Nice work! Seems like we went from summer to winter, right?  Sure is cold for Mid-October.  How does the weather affect you?  Do the cold, dark days get you down, or are you unaffected by what is going

3 rounds for time of: 30 wall ball shots – 20# (15#) 30 back extensions 500 meter row   post times to comments: main site WOD

"Fran" Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups post times to comments: compare times to 06/26/2009 main site WOD Congratulations are in order for Diet Pepsi and his wife Colleen, who had their son today at 12:22PM.  Trevor was born at 7 pounds 6 ounces (he already has 4 ounces on

RedShed Rest Day Strength Movement: overhead squat Come in and practice skills, or make up a WOD you missed. Thursdays are now Free Intro Day.  Bring in a family member or friend to try an intro WOD! Rest Day Topic:Rest and Recovery.  We have a lot of athletes training in the RedShed.  Share some of

Hang power clean: 3,3,3,3,3 Complete as many rounds as possible in 15 minutes of: 10 ghd sit-ups 20 burpees post final loads and rounds to comments: main site rest day

5 rounds for time of: 15 push press – 95# (65#) 30 double unders post times to comments: main site WOD