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Tabata Mash-up kettlebell swing – 24kg, 16kg pull-ups 20 seconds of work, followed by 10 seconds of rest… for 8 rounds.  On "go", perform kb swings for 20 seconds, then rest for 10 seconds (and record your reps).  Then perform pull-ups for 20 seconds, rest for 10 (record your reps)… and repeat for 8 rounds. RECOVER […]

You have options today! 10 rounds for time of: 10 sumo deadlift high pull – 95#, 55# 15 box jumps OR 10 rounds for time of: 10 ring dips 15 goblet squats – 32kg, 24kg post times to comments: main site wod

2000 meter row for time rest exactly 5 minutes Complete As Many Rounds As Possible in 10 minutes of: 5 push jerks – 135#, 85# 7 hang cleans – 135#, 85# 9 deadlifts – 135#, 85# post row times and rounds to comments: main site wod

RedShed Rest Day… Great week of work to all! Next week, we will see "Nancy" and "Kelly" on the board, so start getting mentally prepared! Enjoy this rest day, and we will see you in the shed on Monday! main site rest day

Run 5K   What a crew, huh! Congrats to our medal winners! Janine-1st overall female, 1st in her age group and a new PR Dale-2nd in his age group Bill-3rd in his age group It was great to have everyone there, running and supporting each other.  The weather was rough, but we all finished well! 

"Annie" 50-40-30-20-10 reps for time of: double unders sit-ups post times to comments: main site wod…  will be on the board next week! 

RedShed Rest Day… There has been some productive comments on the website lately, along with positive feedback and encouragement among our small community of athletes.  That is very cool. As your trainer, it is awesome to witness how you all interact and encourage each other in and out of the gym.  As our RedShed community grows, I

3 rounds for time of: 500 meter row 10 dumbbell hang clean & jerk – 45#, 20# 15 knees to elbows   post times to comments: main site rest day

Tire Flippin' Tuesday 5 rounds, each for time (rest 3 minutes between rounds) 10 pull-ups 5 tire flips 10 thrusters – 95#, 55# 5 tire flips 10 ring dips   post times for each round to comments: main site wod

10 rounds for time of: 15 deadlifts – 135#, 105# 15 push-ups (last performed on 12/04/08)   post times to comments: main site wod