110822 Day 1
Day 1WOD AMRAP in 5:00 of:21 sdhp – 95/6521 box jumps – 24"/20" rest exactly 1:00 AMRAP in 4:00 of:15 squat cleans – 95/6515 ring dips rest exactly 1:00 AMRAP in 3:00 of:9 thrusters – 95/659 pull-ups crossfit.com
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110821 RedShed Rest Day
When I go, I feel better. It’s that simple. People ask why we CrossFit – and I could give all sorts of high-faluting, multisyllabic, compound phrase answers and none of it comes down to the real heart, the real truth of the matter: when I CrossFit, I feel better. Hell, after I CrossFit I feel
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Strength, ShedKickers and CFE for Week of 110822
Strength for Week of 1108223,3,3,3,3power cleandeadlift ShedKickers for Week of 110822 SK1_For time:21-15-9front squat – 165/110ctb pull-ups SK2_4 rounds for time of:25 hspu15 “L” pull-ups5 power cleans – 175/115 SK3_For time:60 wall ball30 muscle-ups60 ghd sit-ups150 double unders(partitioning not allowed) CFE: C2: 3×3-minute intervals Run: 3x600m sprint Recovery: 3 minutes in between intervals Record:
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110820 Day 6
Save the date! Next Friday, 8/26 Brendan's Farewell WOD and gathering Day 6WOD "The Real McCoy"5 rounds for time of:30 wall ball40 double unders (160 singles) Happy Birthday Deb!! crossfit.com
110819 Day 5
Save the date! Next Friday, 8/26 Brendan's Farewell WOD and gathering Day 5 WOD CFG Open WOD 4AMRAP in 10:00 of:60 bar-facing burpees30 ohs – 120/9010 muscle-ups(sub for 10 muscle-ups = 20 ctb pull-ups & 20 ring dips) crossfit.com
110818 Active Rest Day
Day 4Active Rest Day Set your watch for 30:00 and go for a run… moderate intensity! What if you’re not what society calls sexy? What if you’re chubby — what if you’re fat, or uncoordinated, or a fashion victim, or you’re not very athletic? What then? Should you even do CrossFit? It’s “Forging
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110817 Day 3
Day 3WOD For time:400m sandbag carry (sbc)21 front squats – 155/100400m sbc15 front squats400m sbc9 front squats400m sbc crossfit.com
110816 Day 2
Day 2WOD AMRAP in 20:00 of:15 ring push-ups50 abmat sit-ups15 burpee box jumps – 24"/20" crossfit.com
110815 Day 1
Day 1WOD For time:21-18-15-12-9-6-3squat cleans – 95/65t2b cash-out = 100 double unders (400 singles) crossfit.com
110814 RedShed Rest Day
Lisbeth's Essay, "Show Me Who You Are" is a great collaboration of words sparked by the spirit of the CrossFit Games. We have all witnessed and experienced that spirit… when someone can crush you in competition, and yet be your biggest supporter in the same event…. click2continue crossfit.com
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