RedShed Elite Fitness

110731 RedShed Rest Day

Happy Rest Day!

Your Goat Homework is due today.  Please send your GHA WOD results to redshedcrossfit@gmail.com!

 

Please notice the adjusted hours of operation link in the announcements post.  I wish we were adjusting the schedule due to a vacation, but no!  Janine has some business travel, and I have some family/work obligations that will not allow for evening hours next Monday, Tuesday & Wednesday.  However, there will be A.M. hours on those days.

Kevin has been kind enough to open his doors to all ShedHeads during the nights that we will be closed.

Please visit the CFWE website for contact information and the WOD schedule.
http://crossfitwestessex.com/

 

If you have any questions or concerns regarding the training schedule, please use the blog!

Thank You!

Enjoy the Rest Day

110730 Day 6

Day 6
Partner WOD
(teams of 2)

This can also be done individually (less reps)

180 deadlifts - 135/95
180 box jumps - 24"/20"
180 pull-ups
1 mile sandbag carry
100 sandbag squats

WOD Format:
For time, 20:00 cap
3 rounds of:
15 deadlifts
15 box jumps
15 pull-ups
400m sandbag carry
25 sandbag squats
(performed twice by each athlete)

 

 

WOD Rules:
1. Only one athlete at a time performing the triplet.
2. While athlete 1 is doing the triplet, athlete 2 takes the sandbag on a 400m carry.
3. When athlete 2 returns, she/he must perform 25 sandbag squats and then hold the sandbag until her/his partner is ready to take the bag out for the 400m carry.  25 squats are required, regardless if your partner is ready to go or not!
4. Sandbag cannot hit the ground.
5. 10 burpee penalty (each) for every time bag hits the ground.


WOD Goal:
Fastest time

 

 

crossfit.com

 

110729 Day 5

Day 5
WOD

AMRAP in 20:00 of:
10 squat snatch - 95/65
20 t2b
10 hspu
20 double unders (80 singles)

 

 

    


 

 

 

crossfit.com

 

110728 Day 4, Active Rest Day

Day 4
Active Rest Day

Hit the track, or mark off 800 meters and:

Run 800m, Rest 3:00 for a total of 2 miles

 

Countdown to the 2011 Reebok CrossFit Games:

 

Ally is READY!

Download 004

 

 

 Cait is READY!

Download 018

 

 

The Garrys are READY!

 

Download 076

 

 

Are YOU Ready?

 

crossfit.com

110727 Day 3

Day 3
WOD

For time:
100 burpees
(5 kb swings - 32kg/24kg every minute on the minute, starting at minute 0:00)

 

 Happy Birthday Lisa!!!

 

 

 

crossfit.com

110726 Day 2

Day 2
WOD

3 rounds for time of:
15 sdhp - 115/75
50 wall balls
15 ohs - 115/75

 

 

 

 

crossfit.com

 

110725 Day 1

Day 1
WOD

For time:
45 squat cleans - 135/95
45 pull-ups
45 ring dips
150 double unders (600 singles)

 

 

 

crossfit.com

 

110724 - RedShed Rest Day

Blog Participation Day!

1) If you were a CrossFit Benchmark WOD, which one would you be and why?

2) If you were a CrossFit Hero WOD, which one would you be and why?

3) If your name was a WOD, would you be an AMRAP, couplet, triplet or chipper (and what movements would be in the WOD)?

4) The INOV8 Bandwagon... are you the driver, passenger or not interested in getting onboard?

5) Do you have a partner for Saturday's Partner WOD, and if so... who is it?

 

 

 

 

crossfit.com

110723 Day 6

Day 6
WOD

 Take your Pick Saturday

**40 minute cap!

Option 1
For time:
100 ohs - 95/65
(5 hspu every time you break up the ohs)
100 double unders
(10 wall ball shots every time you trip up or break up the double unders)

cash-out = burpees, add up total hspu & wall balls, and do that many burpees!
(for example: McCoy had to do 20 hspu, and 20 wall balls... so his cash-out = 40 burpees)


Option 2
For time:
100 thrusters - 95/65
(5 burpees every time you break up the thruster)
100 deadlifts - 95/65
(10 wall ball shots every time you break up the deads)

cash-out = kb swings (24kg, 16kg), add up total burpees & wall balls, and do that many kb swings!

 

 

 

 

crossfit.com

110722 Day 5

Day 5
WOD

For time:
30 front squats - 135/95

then...
21-15-9
kb swings - 32kg/24kg
ctb pull-ups (chin over bar pull-ups)

then...
30 push press/jerk - 135/95

 

 

 

 

crossfit.com