Please make note the following change in schedule:
From 1/30/12 to 3/2/12, hours of operation will be
- Mon-Wed-Fri: 6am-8am, 5pm-9pm
- Tuesday: 5pm-9pm
- Thursday: 5pm-8pm
- Saturday: 7:30am-12pm
RedShed CrossFit
About RedShed Crossfit
About CrossFit
Paleo Performance
All in the Family
January 31, 2012
120131 Day 2
Day 2
WOD 120131
AMRAP in 10:00 of:
5 kb swings - 24kg
10 ring push-ups
15 box jumps - 20"
cash-out = 5:00 double unders/singles
January 30, 2012
120130 Day 1
Day 1
WOD 120130
5 rounds for time of:
20 wall ball - 20/14 @ 10' target
6 clean to overhead - 135/95
20 burpees
Happy Birthday Randy!
January 29, 2012
January 28, 2012
120128 Day 6
Day 6
WOD 120128
1 Year Anniversary of Janice's "No Mo Chemo WOD"!
We are putting a 35:00 cap on this one, and looking for exceptional measurable results!
8 rounds for time of:
8 pull-ups
8 t2b
8 burpees
8 box jumps - 24"/20"
8 kb swings - 32kg/24kg
8 goblet squats - 32kg/24kg
8 h-r push-ups
8 med ball clean wall balls - 20/14 @ 10' target
compare scores to: http://www.redshedcrossfit.com/my_weblog/2011/01/01242011-monday-day-1.html#comments
January 27, 2012
120127 Day 5
Day 5
WOD 120127
For time:
75 abmat sit-ups
50 ohs - 95/65
25 plank rope ascents (plank rope ascents will start and finish in the standing position)
**partition as desired!**
January 26, 2012
120126 Strength Day
Day 4
Strength 120126
back squats, strict press, deadlifts
3 @ 85%
1 @ 95%
max reps @ 100%
mandatory core work: 20 ghd sit-ups, 20 hip extension, 3 rounds not for time
January 25, 2012
120125 Day 3
Day 3
WOD 120125
3 rounds for time of:
50 wall ball - 20/14 @ 10' target
30 kb swings - 24kg/16kg
January 24, 2012
120124 Day 2
Day 2
WOD 120124
8 rounds tabata ring dips (0:00-3:50)
starting at 4:00 on the timer, AMRAP in 16:00 of:
15 kb sdhp - 32kg/24kg
30 squats
60 double unders
1 of several possible new 2012 banners, courtesy of our own Marc Mendoza!
January 23, 2012
120123 Day 1
Day 1
WOD 120123
Matt's "infamous" Bday WOD
5 rounds for time of:
9 hang squat cleans - 135/95
9 burpee bar hops
9 thrusters - 135/95
(20:00 CAP!)
compare scores to: http://www.redshedcrossfit.com/my_weblog/2009/10/10072009wednesdayday-3.html#comments
January 22, 2012
120122 Rest Day
RedShed Rest Day
Coach William Wallace preparing his army of CrossFitters for a competition against the English! (I heard there was muscle-ups!)
Win the battle in the gym, win the battle in life!
Shediquette Top 10
10) If you finish first, never walk out on your heat... that's just rude (and that's not we shedheads do).
9) Always clean up your blood, sweat and tears, barbells, jumpropes and chalk.
8) We are an internet based program, get with the program and check the website!
7) If you don't know how to do something, ask a Coach.
6) Don't wear your dirty sneakers in the gym (we don't want to do burpees in everything you walked in all day).
5) Compare yourself to yourself... comparing yourself to others will lead to vanity or bitterness.
4) Always count your reps properly, and if you lose count... it's never the higher number.
3) Always perform the movements as rx'd. Cheating on your range of motion is like cheating on your spouse (it's a sin!).
2) Leave your ego and your "can'ts" in the car.
1) Aways say hello and goodbye when entering and exiting the shed!
