04.12.2009 Rest Day
Happy Easter! enjoy the rest day… see in the shed on Monday (hopefully April showers will hold off this week) main site wod
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04.11.2009 Day 5
Mother Nature wants to rain on our parade… so I say we put up a fight… …a "Fight Gone Bad" that is! "Fight Gone Bad!" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five
04.10.2009 Day 4
5 rounds for time of: 7 dumbbell squat cleans – 35#, 20# 14 push-ups 21 calories-rower post times to comments: main site wod
04.09.2009 Rest Day
RedShed Rest Day (make-up day) (don't know about you, but I really need one!) Somebody start a topic in comments! main site rest day
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04.08.2009 Day 3
Tabata Mash-up kettlebell swing – 24kg, 16kg pull-ups 20 seconds of work, followed by 10 seconds of rest… for 8 rounds. On "go", perform kb swings for 20 seconds, then rest for 10 seconds (and record your reps). Then perform pull-ups for 20 seconds, rest for 10 (record your reps)… and repeat for 8 rounds. RECOVER
04.07.2009 Day 2
You have options today! 10 rounds for time of: 10 sumo deadlift high pull – 95#, 55# 15 box jumps OR 10 rounds for time of: 10 ring dips 15 goblet squats – 32kg, 24kg post times to comments: main site wod
04.06.2009 Day 1
2000 meter row for time rest exactly 5 minutes Complete As Many Rounds As Possible in 10 minutes of: 5 push jerks – 135#, 85# 7 hang cleans – 135#, 85# 9 deadlifts – 135#, 85# post row times and rounds to comments: main site wod
04.05.2009 Rest Day
RedShed Rest Day… Great week of work to all! Next week, we will see "Nancy" and "Kelly" on the board, so start getting mentally prepared! Enjoy this rest day, and we will see you in the shed on Monday! main site rest day
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04.04.2009 Day 5
Run 5K What a crew, huh! Congrats to our medal winners! Janine-1st overall female, 1st in her age group and a new PR Dale-2nd in his age group Bill-3rd in his age group It was great to have everyone there, running and supporting each other. The weather was rough, but we all finished well!
04.03.2009 Day 4
"Annie" 50-40-30-20-10 reps for time of: double unders sit-ups post times to comments: main site wod… will be on the board next week!
