110610 Day 5
Day 5WODHang Snatch "Helen"3 rounds for time of:400m run21 hang squat snatch – 75/4512 pull-ups Olive Shed Gear… shirts, sexy socks and matching band-aids! crossfit.com
Uncategorized
110609 Day 4
Active Rest Day: If you have a bike (and it is not raining), take it for a ride… and ride for at least 45:00. If you don't have a bike, drive to the nearest park and hike the trails for at least 1 hour. Rest Day Topic: F2F Fitness Challenge! We will need volunteers
110608 Day 3
Day 3WODAMRAP in 15:00 of:5 thrusters – 135/9510 bar-facing burpees Happy Birthday Cheryl! crossfit.com
110607 Day 2
Day 2WOD – 28 minute cap3 rounds for time of:200m sandbag carry30 wall balls10 sdhp – 115/7530 k2e Happy 3rd Birthday Caitlyn! Watch me grow! crossfit.com
110606 Day 1
Day 1WOD"Cindy" gets doubled under!AMRAP in 20:00 of:5 pull-ups10 hand release push-ups15 squats20 double unders (100 singles) crossfit.com
110605 RedShed Rest Day
The GIRLPOWER is absolutely alive and well in the RedShed! A great environment for our little ones to learn how to play like a girl and beat the boys! To all of the RedShed Women (and CF Women all over the World), you are tremendous role models for our daughters, nieces and grand-daughters! We love girls who are
110605 RedShed Rest Day Read More »
Warm-up & ShedKickers & CFE for Week of 110606
Warm-up for Week of 110606: 1000m row, 10 walking lunges, 10 burpees, 5:00 foam roll/mobility WOD (get a good stretch on those walking lunges… add a twist) Shedkickers for week of 110606 SK1)For time:50 hspu15 deadlifts – 315/20530 box jumps – 30″ SK2)AMRAP in 20:00 of:12 thrusters – 135/9525 t2b6 squat cleans – 185/12550
Warm-up & ShedKickers & CFE for Week of 110606 Read More »
110604 Day 6
Day 6WODFor time:21-15-9wall balloverhead squat – 95#/65#ghd sit-ups cash-out = 45 push press – 95#/65# crossfit.com
110603 Day 5
Day 5WOD4 rounds for time of:200m run15 pull-ups15 burpees15 kettlebell swings – 24kg/16kg20 double unders (100 singles) crossfit.com
110602 Day 4
Active Rest Day Suggestion: Hit a local track, bring a stopwatch and run 800 meters… rest the amount of time it took you to run it, then do it again… rest, then do it again. Rest Day Topic: Summer competitions… There is one at CF Warwick in July, are you in??
