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DAY 81 of the burpee challenge DAY 8 of the paleo challenge Above is the carnage that took place, due to the "Aloha Maria"!  It was rip city, baby! What will this week bring??? main site wod=tabata something else Cheating CrossFit, cheating the RedShed, or cheating yourself… which is it???  As much fun as we have in […]

Ascending Ladder, 6 rounds for time of: rower-calories back extensions sumo deadlift high pull – 95# (65#) box jumps R1=10 reps, R2=11 reps, R3=12 reps, R4=13 reps, R5=14 reps, R6=15 reps post times to comments: compare times to 04/20/09 main site wod DAY 80 of the burpee challenge DAY 7 of the paleo challenge

Hopper Deck Day! Pick a card, any card! Your WOD is up to chance!  Will it be one of the "girls" or just something as simple as 150 kb swings??? Let the WOD anxiety begin!   main site rest day DAY 79 of the burpee challenge DAY 6 of the paleo challenge

RedShed Rest Day Options: Rest day options are: 1. Take a rest day. 2. Make-up a WOD you missed, or one that you know you will miss. 3. Skills practice – work on a skill you suck at, or work on conquering a fear! 4. Strength WOD: push press 3,2,1  push jerk 1,1,1,1 5. Bonus WOD

"Randy" 75# power snatch, 75 reps for time recover 2K row for time compare to 01/14/2009 main site wod=row burpee run, yeah baby! DAY 77 of the burpee challenge DAY 4 of the paleo challenge… how's it going?

Death by Deadlifts With a continuously running clock do one 225# (155#) deadlift the first minute, two 225# (155#) deadlifts the second minute, three 225# (155#) deadlifts the third minute… continuing as long as you are able. Use as many sets each minute as needed. post minutes completed to comments: compare to 02/04/2009 main site wod=FGB! DAY 76 of the

"Aloha" means hello and good-bye… which is an appropriate name for today's WOD.  Maria has only trained with us for 1 month, and now she is leaving for Hawaii.  It may only have been a month, but it feels like she has been with us all summer!  Enjoy your WOD, Maria (and your journey!)  Aloha,

RedShed Rest Day Programming for 5 days in a row of training proved to be more strenuous than the actual WODs!  We got off easy last week. The week ahead will be business as usual. It is already August, and we need to finish the summer strong.  The end of thismonth, we would like to have

RedShed Rest Day As we enter into two consecutive days of rest (a rare occurrence), I would like to send a message of thanks to all of the ShedHeads, new and seasoned!  Thanks for supporting your fellow athletes, and being respectful to the gym and all who inhabit it. Thanks for helping me coach and

Choose one of the following WODs for time: (A)10 rounds for time of: 15 calorie row 15 double unders post times to comments: compare times to 04/22/09 OR (B)10 rounds for time of: 10 ring dips 15 wall ball – 20# (15#) post times to comments: main site wod DAY 72 of the burpee challenge