Strength for Week of 1108083,3,3,2,1front squatstrict press ShedKickers for Week of 110808 SK1_For time:50 muscle-ups50 deadlifts – 225(partition as needed) SK2_For time:21-15-9hspusquat cleans – 155/100 SK3_For time:1500m row60 back squats – 135/9530 push press/jerk – 135/95 CFE: “Sherman” C2: 8 rounds, 1 minute intervals* Recovery: 30 seconds Rest: 2 minutes Then: Row 2011m for […]
Strength, ShedKickers & CFE for Week of 110808 Read More »
Day 5WOD CFG Open WOD 1AMRAP in 10:00 of:30 double unders15 power snatch – 75/55 crossfit.com
Day 4WOD 5 rounds for time of:400m run2 cycles of the bear complex @ 135/95(I cycle of the bear complex = 1 power clean, 1 front squat, 1 push press/jerk, 1 back squat, 1 push press/jerk from behind the head) crossfit.com
110804 Day 4 (5pm-9pm) Read More »
Day 3 (AM hours only)WOD 5 rounds for time of:15 kb swings – 24kg/16kg30 h-r push-ups50 double unders (200 singles) crossfit.com
110803 Day 3 (A.M. Training Only) Read More »
Day 2 (AM hours only)WOD AMRAP in 20:00 of:5 pull-ups10 box jumps – 24"/20"15 deadlifts – 135/95 crossfit.com
110802 Day 2 (A.M. Training Only) Read More »
Day 1WOD (A.M. Training Only) For time:buy-in = 50 wall balls 5 rounds of:15 hang power cleans – 115/7515 burpees cash-out = 30 t2b crossfit.com
110801 Day 1 (A.M. Training Only) Read More »
Happy Rest Day! Your Goat Homework is due today. Please send your GHA WOD results to redshedcrossfit@gmail.com! Please notice the adjusted hours of operation link in the announcements post. I wish we were adjusting the schedule due to a vacation, but no! Janine has some business travel, and I have some family/work obligations that
110731 RedShed Rest Day Read More »
Due to business travel & some personal family obligations, we need adjust this week’s training schedule. We sincerely apologize for any inconvenience this may cause for you. Monday, Tuesday, Wednesday – A.M. Training only, 6am-8am (7:15 cut-off time) Thursday – P.M. Training, 5pm-9pm (8:00 cut-off time) Friday – No Changes (usual hours of operation) Saturday
Training Schedule for Week of 110801 Read More »
Strength Week of 1108013,3,3,3,3OHS w/kettlebells hanging from barpush jerk ShedKickers Week of 110801 SK1_3 rounds for time of:12 bodyweight bench press15 hspu18 box jumps – 30″/24″21 kb swings – 32kg/24kg SK2_AMRAP in 20:00 of:12 back squats – 185/11550 double unders6 front squats – 185/11550 double unders CFE: C2: 1 minute on (set time for 1
Week of 110801 Strength, ShedKickers & CFE Read More »
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