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10 rounds for time of:
12 burpees
12 pull-ups
post times to comments:
**Schedule change for week of 11/2**
>Tuesday - AM training only (PM rest day)
>Wednesday - PM training only
>Thursday - WOD will be posted
>Monday, Friday, Saturday - no changes
RedShed Rest Day
Listen to your body, if it is telling you to take a rest day... do it!
Or, you can visit the shed and make-up a WOD or practice skills.
Today's strength movement is a grab-bag... your choice!
Rest Day Topic:
W hat's
I mportant
N ow
fill me in!
When the 32kg KB is not enough weight...
For time:
20 back squats - 135# (85#)
5 rounds of:
15 ring push-ups
15 kettlebell swings - 24kg (16kg)
20 back squats - 135# (85#)
This WOD is bookended with back squats. Do not include the 20 back squats in the 5 rounds of push-ups and kb swings.
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week 7 of the pull-up challenge
This week had some decent challenges, a few PRs and a nice birthday WOD! Even though we are seeing a trend in lower attendance, we are still getting good numbers... and those athletes are seeing tremendous results.
This weekend was a super soaker! Perfect for staying in, spending time with the family or friends, or hitting the movie theater, etc. We enjoyed some pizza (our favorite cheat food) with the girls, and a few games of CandyLand! What is your favorite thing to do on a rainy weekend?
New athletes to welcome to the shed: Katherine and Matt, Mike, Melanie and Susan. We also had a handful of first workouts last week, and we are looking forward to their return!
Enjoy the rest day!
See you tomorrow
main site WOD
For time:
21 - 15 - 9
row - calories
goblet squats - 32kg (24kg)
push press - 115# (75#)
post times to comments:
main site WOD
"BF"
Complete the following for time:
14 calorie row
6 rounds of:
7 deadlifts - 135# (85)
7 sumo deadlift high pulls - 135# (85#)
14 calorie row
6 rounds of:
7 hang cleans - 135# (85#)
7 front squats - 135# (85#)
14 calorie row
6 rounds of:
7 double unders
7 burpee box jumps
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main site WOD
Bill started training with us last February (thanks to Freddy, who is missing in action!). There was obvious skepticism about training "with some dude in his shed", but fortunately for us, CrossFit lends itself to those who possess the drive to be challenged... and that is Bill. I witnessed him master the kip, battle double unders and conquer handstand push-ups. He is the kind of guy that every trainer wants in his/her gym. Bill's energy and positive attitude are contagious, and he is more than supportive to everyone who enters the shed. Bill gets it! And he is a valuable member of the shed!
Happy Birthday Brother!
