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RedShed Rest Day or Make-up Day: pick a WOD on the board that you missed, or one that you know you will miss! or Optional Strength WOD: snatch 3, 3, 3, 3, 3  (this is not a power snatch!) or Skills Day: train your nemesis or main site WOD… if you're nuts!   **A.M. Training […]

7 rounds for time of: 10 SDHP (sumo deadlift high pull), 95# (55#) 10 ring dips   post times to comments: main site wod

"Allyson" 5 rounds for time of: 2 squat cleans, 135# (75#) 3 thrusters, 135# (75#) 5 front squats, 135# (75#) 10 burpees post times to comments: main site rest day  

"Shoeless Kelly" 10 rounds for time of: 15 wall ball – 20#, 15# 15 box jumps   post times to comments: main site WOD… looks awesome!   

RedShed Rest Day This week was fast, but effective… just take a look at these guys! It was a great week, full of new faces and intense challenges!  We had more names on the board than ever before! Rest up, eat well, and stay hydrated… Day 1 is right around the corner! Janine has been

10 rounds for time of: 5 handstand push-ups 15 kettlebell swings – 24kg, 16kg   post times to comments: main site wod

For time: 500 meter row 21-15-9 goblet squats – 32kg, 24kg back extensions sit-ups   post times to comments: main site rest day

We are experimenting with new options on RedShed Rest Day.  Each Thursday is usually a rest day for those who are training full-time in the shed.  Since we have more space… and a lot more athletes, we are offering up some choices on Thursdays. OPTION 1: Strength Day back squat – 5,5,5,3,3 OPTION 2: Make-up

For Time: 21 push press – 95# (65#) 3 ring push-ups 18 push press 6 ring push-ups 15 push press 9 ring push-ups 12 push press 12 ring push-ups 9 push press 15 ring push-ups 6 push press 18 ring push-ups 3 push press 21 ring push-ups post times to comments: main site wod  

"The Last (deadlift) Ascent"  5 – 10 – 15 reps for time of: 250#(165#) deadlift box jump post times to comments: main site wod