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RedShed Rest Day Start mentally preparing yourself for next week's training… all leading up to the 5K in Wantage on Saturday, April 4th (link to race on the left side bar). If the weather cooperates, the tire will come out of hibernation this week… we will take on the infamous deadlift/push-up WOD, and … Well, […]

"Lynne" Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all rounds (click on Lynne to view how it is done!  But turn the volume down if kids are in the room, the choice of music is not exactly work or family safe!) main site rest day

10 rounds for time of: 10 dumbbell snatch (R) – 40#, 20# 10 dumbbell snatch (L) 10 box jumps (scale db weight accordingly) post times to comments: main site wod

RedShed Rest Day Recently, we have been getting a lot of questions about nutrition.  It seems that many of you are finally understanding that hard work in the gym "by itself" is not getting you where you want to go. Janine and I would never claim to be experts in the realm of nutrition, but we have

Complete as many rounds as possible in 20 minutes of: 20 burpees 20 double unders   post rounds to comments: main site wod        

For time: 21 deadlifts – 225#, 155# 800 meter run 15 deadlifts 800 meter run 9 deadlifts 800 meter run (scale deadlift weight accordingly, and for those who cannot run… substitute an 800 meter row for the run)   post times to comments: main site rest day

Complete as many rounds as possible in 20 minutes of: 5 thrusters – 135#, 85# 500 meter row   post total rounds to comments: main site wod

RedShed Rest Day… and again, a well deserved one! Today, Janine and Bill will be running The Leprechaun Leap 5K at the ITC in Mount Olive.  The run starts at 1PM.  If you have a free afternoon, come by and support our runners… or run it yourself! The last two main site wods are looking good,

"Murph" for time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. post times to comments: main site wod

For Time: 500 meter row 10 wall ball – 20#, 15# 400 meter row 15 wall ball 300 meter row 20 wall ball 200 meter row 25 wall ball 100 meter row 30 wall ball post times to comments: main site rest day