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RedShed Rest Day:Topics – Are we a cult?  If I were to develop our own little "redshed crossfit games", who would be the favorite to win it all?  And who would be the dark horse, lingering around, waiting to snag the shedhead trophy? or Strength Day: overhead squat – 3,3,3,1,1,1 or Make-up Day:make up a WOD […]

Tabata What the …(you fill in the blank!) 20 seconds of work, followed by 10 seconds of rest 8 rounds of each movement: wall ball – 20# (15#) sit-ups push press – 45# (scale accordingly) burpees (yes, burpees!) Perform 8 rounds for each movement before moving on to the next.  After completing round 8, you

"The Chief" Max rounds in 3 minutes of:3 power cleans, 135#, 85# (power cleans are from the deck)6 push-ups9 squats Rest 1 minute. Repeat for a total of 5 cycles.   post total rounds to comments: last done on St. Patrick's Day, see past rounds here main site wod DAY 13 of the burpee challenge! 

"Jackie 1.5" For time: 1000 meter row 50 thrusters – 65# (45#) 30 pull-ups 500 meter row 25 thrusters 15 pull-ups post times to comments: See previous "Jackie" times here.  Last time we did it, rest was allowed between the two WODs.  This time around… no rest between rounds, hence the name "Jackie 1.5"! main

RedShed Rest Day You may have noticed that there are a lot of new faces in the shed, and that is great!  The groups are getting larger, and the energy level is rising. With the addition of these new athletes comes the opportunity for us to review the basics of CrossFit. This was a good

3 rounds for time of: 30 box jumps walking lunges around the building 30 push-ups post times to comments: main site wod DAY 10 of the burpee challeng = 10 burpees BUY-IN = 55 burpees

Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 sumo deadlift high pulls – 75# (55#) 15 push presses – 75# (55#) post rounds to comments: main site wod DAY 9 of the burpee challenge = 9 burpees BUY-IN = 45 burpees

RedShed Rest Day or Make-up Day– choose a WOD you missed, or one that you know you will miss.(who's got the gumption to take on the sleeping badger, or the memorial day hero wod?) or Strength Day: Power Clean-3,3,3,1,1 or main site wod   Rest Day Video (click to watch) Words of Wisdom: Make it

Hopper Deck Day the 6 of diamonds, with a twist: for time: 50 wall ball – 20# (15#) 50 double unders 50 kettlebell swings – 24kg (16kg) 50 walking lunges (total steps) 50 box jumps post times to comments: main site rest day Today (5/27) is DAY 7 of the burpee challenge.  Do your 7

For Time: 21-15-9 handstand push-ups knees to elbows back extensions (if you are participating in the 100 day burpee challenge, the WOD isn't over until you do your 6 burpees) post times to comments: (this is your gift of the week) main site wod Today (5/26) is DAY 6 of the burpee challenge.  Your instructions are written