RedShed Elite Fitness

12.31.2009-Thursday-Day 4

Complete for following for time:

21, 18, 15, 12, 9, 6, 3

front squats - 135# (95#)

push-ups - hands on the barbell

3, 6, 9, 12, 15, 18, 21

deadlifts - 135# (95#)

push-ups - hands on the barbell

 

Happy New Year!

We are open today 7AM - 6PM (last WOD starts at 5PM)

Closed tomorrow and Saturday for painting and clean-up!

 
 
 

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12.30.2009-Wednesday-Day 3

Push press: 10,5,3,1

 

AMRAP in 15 minutes of:

30 ring rows

5 burpees

30 kettlebell swings - 24kg (16kg)... do not drop kbs!

5 burpees

 

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**Holiday Weekend Hours**

Thursday - New Year's Eve - 7AM-6PM

Friday - New Year's Day - Closed

Saturday - January 2nd - Closed for clean-up

 

12.29.2009-Tuesday-Day 2

Back Squats: 10,5,3,1

 

"J.T."

21 - 15 - 9

handstand push-ups

ring dips

push-ups

 

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**Holiday Weekend Hours**

Thursday - New Year's Eve - 7AM-6PM

Friday - New Year's Day - Closed

Saturday - January 2nd - Closed for clean-up

12.28.2009-Monday-Day 1

5 rounds for time of:

20 pull-ups

20 hang snatch - 75# (45#)

20 double unders

(sub for double unders is 20 calories on the rower or 20 box jumps)

 

 

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**Holiday Weekend Hours**

Thursday - New Year's Eve - 7AM - 6PM

Friday - New Year's Day - Closed

Saturday - January 2nd - Closed for clean-up

12.27.2009-Sunday-RedShed Rest Day

Hope you all had a great Christmas weekend.  Just want to say thanks to everyone who was a part of our Holiday Celebration, and say thanks to all of the visiting CrossFitters who helped energize the shed all weekend!

What a lovely crew!

main site WOD = 5k row.... a shed favorite! 

12.26.2009-Saturday-Day 5

"Jingle Bell 12"

Complete the following for time (115#, 75#)

12 push presses

12 knees to elbows

12 hang cleans

12 pull-ups

12 deadlifts

12 box jumps

12 sumo deadlift high pulls

12 pistols (6 each leg, alternating... pistol=single leg squat)

12 clean & jerks

12 burpees

12 thrusters

12 handstand push-ups

 
 

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Normal Saturday hours today, let's try to get the last WOD started at 11AM!  (11:30 the latest!!)

Merry Christmas!

From our family to yours...

 

Have a very Merry Christmas!

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12.24.2009-Thursday-Day 4

Feliz Navidad-a Tabata

double mash-ups (8 rounds) of:

ring rows/push-ups

rest exactly 4 minutes

squats/back extensions

 

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12.23.2009-Wednesday-Day 3

For time:

10,9,8,7,6,5,4,3,2,1

thrusters - 115# (75#)

burpees

 

(compliments of CFDV)

 

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Morning training is wrapping up at 11:30am today 

Normal evening hours today (4pm-9pm)

Christmas Eve: 7AM - 12PM (last WOD starts at 11AM)

Saturday: Normal Saturday hours (last WOD starts at 11AM)

100 day burpee/double under challenge starts on January 4th.... you in??

12.22.2009-Tuesday-Day 2

10 rounds for time of:

10 sumo deadlift high pulls

15 box jumps

 

compare times to 04/07/09

 

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Prepare yourself...

100 day burpee/double under challenge is starting on January 4th!

Welcome to some visiting CrossFitters, Chris (who brought along Melanie and Michael) and Adam!  Great to have you aboard during the Holidays!