RedShed Elite Fitness

110930 Day 5

Day 5
WOD

As many reps as possible in 10:00 of:
air squats
*3 ground 2 overhead @ 135/95 every minute on the minute, starting at minute zero*

cash-out = 800m run for time!
score = total squats/800m run time

 

 

 

 

 

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110929 Active Rest Day

Day 4
Active Rest Day

Go for a 1 hour walk/hike!


Active Rest Day Challenge:
->Register yourself and a friend for "Jani-Ro".
->From the time your workday ends, until you hit the pillow... Turn off the TV, computer and cell phone. 
->Put on some music and cook a meal with your family; and if you are single, invite a friend over for dinner and cook a meal together.
->After dinner, go for a walk or play a game. 
->Read for your own enjoyment, and/or read to your kids.

 

 5 Things EVERY CrossFitter Should Do (courtesy of CF Hustle)

 

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Please RSVP ASAP for the Halloween WOD/Party, which will be on Friday October 28th, 5pm-9pm, kids welcome! (Partner WOD/costumes required)  We would like to set up heats and get an idea of who is bringing what, so please click here to RSVP.

 

110928 Day 3

 
Day 3
WOD

For time:
10-20-30-20-10
ohs - 95/65
ghd sit-ups

 

 

 

 

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110927 Day 2

Day 2
WOD

8 rounds of:
B2B tabata squats
after the final 10 second hold, immediately begin:
"E-light-abeth"
For time:
21-15-9
squat cleans - 95/65
ring dips

score = tabata score/"Elizabeth" time

 

 

 

 

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110926 Day 1

Day 1
WOD

AMRAP in 20:00 of:
5 pull-ups
10 h-r push-ups
15 squats
20 double unders

 

 

 

 

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Halloween WOD/Party?... partner WOD, costumes required!!

Should we do it on the Friday or Saturday before Halloween? 

• If we do it on Friday (10/28), the hours that day will change to 5pm-9pm.
• If we do it on Saturday (10/29), the hours that day will be 3pm-7pm.

Use the blog to vote... majority rules!

 

 

110925-RedShed Rest Day

Upcoming October Events:

Sunday, 10/2: Wrobo Run 5K

Saturday, 10/22: Jani-Ro Breast Cancer Fundraiser

Halloween WOD/Paleo Pot Luck to be determined!!

 

Words to Fire You Up (courtesy of CrossFit Lisbeth)

 

Have you ordered your copy of Paleo Comfort Foods yet?

 

Happy Rest Day!

 

 

crossfit.com

 

 

110924 Day 6

Day 6
WOD

For time:
50 walking lunges w/sandbag
50 double unders
30 sandbag-facing burpees
50 double unders
30 step-up and overs w/sandbag - 24"/20"
50 double unders
50 sandbag squats
50 double unders
 

 

 

 

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110923 Day 5

Day 5
WOD

Tabata Mash-up 1
00:20 on, 00:10 off
8 rounds of:
thrusters - 75/45
pull-ups

Tabata Mash-up 2
00:20 on, 00:10 off
8 rounds of:
h-r push-ups
kb swings - 24kg/16kg

 

 

**you will have 10 seconds of rest to go from your 8th round of mash-up 1 to your first round of mash-up 2**

Today, each athlete will be responsible for tracking his/her tabata score.  Tracking sheets will be made available to you.  Each round you will write down your reps.  Tabata score = total of lowest reps for each movement.

Example:
thrusters: 13,12,12,10,10,9,10,10
pull-ups: 15,12,11,12,10,8,8,9
h-r push-ups: 20,15,19,17,12,9,10,11
kb swings: 10,10,10,10,8,9,9,10
Tabata Score: 9+8+9+8 = 34

 

 

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110922 Active Rest Day

Day 4
Active Rest Day

60 minutes: moderate intensity trail run/hike

 

Happy Birthday Janice!

 

 

 

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110921 Day 3

Day 3
WOD

3 rounds for time of: 155/100
9 deadlifts
7 power cleans
5 front squats
3 thrusters
cash-out = 45 t2b
((5TH FRONT SQUAT CANNOT BE 1ST THRUSTER))

 

 

 

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