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"Jackie 1.5"
For time:
1000 meter row
50 thrusters - 65# (45#)
30 pull-ups
500 meter row
25 thrusters
15 pull-ups
post times to comments:
See previous "Jackie" times here. Last time we did it, rest was allowed between the two WODs. This time around... no rest between rounds, hence the name "Jackie 1.5"!
DAY 12 of the burpee challenge = 12 burpees
If you want in, you must do 78 burpees (I think I might stop posting buy-in numbers!)
RedShed Rest Day
You may have noticed that there are a lot of new faces in the shed, and that is great! The groups are getting larger, and the energy level is rising.
With the addition of these new athletes comes the opportunity for us to review the basics of CrossFit.
This was a good week...
I want to acknowledge our families in training. The family that trains together, stays together!
Steve & Sena (congrats!, they are having a boy)
Charlie & Cheryl
Scott & Janice
Jeff & Amy
Randy & Melanie
John & Lily
Erin & Jason
The Mauriellos: Gail, Andy and Amber
From my own personal experience, there is nothing like the support of a loved one to help you get through a WOD!
DAY 11, burpee challenge = 11 burpees
BUY-IN = 66 burpees
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 sumo deadlift high pulls - 75# (55#)
15 push presses - 75# (55#)
post rounds to comments:
DAY 9 of the burpee challenge = 9 burpees
BUY-IN = 45 burpees
RedShed Rest Day
or
Make-up Day- choose a WOD you missed, or one that you know you will miss.(who's got the gumption to take on the sleeping badger, or the memorial day hero wod?)
or
Strength Day:
Power Clean-3,3,3,1,1 or main site wod
Rest Day Video (click to watch)
Words of Wisdom:
Make it short...infrequent...varied...and intense
Stay active, but know when to rest! - J9
DAY 8 of the burpee challenge = 8 burpees
Buy-in today and you owe 36 burpees!
Hopper Deck Day
the 6 of diamonds, with a twist:
for time:
50 wall ball - 20# (15#)
50 double unders
50 kettlebell swings - 24kg (16kg)
50 walking lunges (total steps)
50 box jumps
post times to comments:
Today (5/27) is DAY 7 of the burpee challenge. Do your 7 burpees as part of your warm-up today.
If you are buying into the challenge today, you owe 28 burpees.
For Time:
21-15-9
handstand push-ups
knees to elbows
back extensions
(if you are participating in the 100 day burpee challenge, the WOD isn't over until you do your 6 burpees)
post times to comments: (this is your gift of the week)
Today (5/26) is DAY 6 of the burpee challenge. Your instructions are written above. If you are buying in today, you must complete 21 burpees.
Happy Memorial Day!
Today's training is in honor of all of the fallen heroes that have made this country, and our hometowns safe. They gave their lives...
...so when this gets tough, remember.
5 rounds for time of:
21 burpees
15 power snatch - 75# (45#)
9 thrusters - 115# (75#)
post times to comments:
Day 5 of 100 days of burpees. Don't worry, your burpees will be accounted for in today's WOD, so if you were on the fence about buying in, do it today!
RedShed Rest Day
...a well deserved one, just ask these guys!
This was a hard week, yet you all delivered on performance, persistence and passion. You may have lost some skin, but you are learning a lot about your athletic potential. I witnessed marked improvement this week, and I am sure it will continue.
Today is DAY 4 of the 100 days of burpees. If you are in, do 4 burpees today and post it in comments. If you are buying in today, you owe 10 burpees.
We are open from 7:30AM-12:00PM on Memorial Day, with a special Memorial Day Hero WOD. Don't miss it!
"Sleeping Badger"
for time:
30 squat cleans, 95# (55#)
30 pull-ups
20 squat cleans
20 pull-ups
10 squat cleans
10 pull-ups
run 400 meters
post times to comments:
Today is DAY 3 of the 100 day burpee challenge. That means you do 3 burpees today.
If you are buying in today, you must do 6 burpees.
