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"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 stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a […]

RedShed Rest Day Many times you will see the aftermath of the WOD… pictures of sweat souls left behind by athletes who just expanded upon their physical limitations.  Photos of men and women lying in a heap, where you can almost see the downward spiral occurring at that moment in time!  Although there is something

Sorry for the late post, cable was out this morning. Valentine's Day Options: 30 muscle-ups for time or row 5k or run 5k post times to comments: main site wod

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for

Friday the 13th, huh?! Let's try this… it is not quite a Fight Gone Bad, but perhaps you can call it a skirmish or a tussle gone wrong. Using the Fight Gone Bad format, do the following: (click here for FGB format) K2E (hanging knees to elbows) burpee pull-ups (GI Jane) overhead lunges, 45# barbell back

RedShed Rest Day What does "wellness" mean to you? Mark Rippetoe gives us his view in this awesome CF Journal.  Give it a read… and then think about your approach to training.  It is preparing you for life? main site rest day

WOD A  As Many Rounds As Possible in 10 minutes of: 250 meter row 10 box jump 10 wall ball rest 5 minutes WOD B As Many Rounds As Possible in 10 minutes of: 10 deadlift 10 push press 10 front squat all performed with 95# (65#) barbell post rounds to comments: main site wod –

Clean: 5 x 5 (click on it to view a video clip) max ring push-ups in between each round of cleans post final loads and total push-ups to comments: main site wod

Thrusters:  5 x 5 do 50 sit-ups (feet anchored) in between each round of thrusters note, this is not a timed WOD! post loads to comments main site wod

RedShed Rest Day RedShed Athletes and visiting CrossFitters:  Have some fun with these rest day questions! 1. On any given day, how many times do you visit the CrossFit main site, and/or your Affiliate site? 2. If you could choose to train at any Affiliate for one day, where would you go and what WOD