RedShed Elite Fitness

111130 Day 3

Day 3
WOD 111130

For time:
buy-in - 50 pull-ups

21-15-9
deadlifts - 155/105
kb swings - 32kg/24kg

cash-out - 50 squats

 

 

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111129 Day 2

Day 2
WOD 111129

3 rounds for time of:
20 double burpees
30 box jumps - 24"/20", games standards
40 wall ball - 20/14 @ 10' target

 

 

 

crossfit.com

 

111128 Day 1

Day 1
WOD 111128

AMRAP in 15:00 of:
5 power cleans - 135/95
10 front squats - 135/95
15 ring dips

cash-out - 2:00 max effort ring rows

 

Happy (belated) Birthday Marc!

 

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111127 RedShed Rest Day

RedShed Rest Day!

 

From the O'RedShed Vault...

This one NEVER gets old!!!

 

 

 

111126 Closed for the Weekend!

Day 5 & 6
Recovery Weekend

Get ready for the December Paleo/Burpee Challenge
&
ROCK the WOD!!

 

From the O-RedShed Vault...

 

 

 

111125 Closed for the Weekend!

Day 5 & 6
Recovery Weekend

Get ready for the December Paleo/Burpee Challenge
&
ROCK the WOD!!

 

From the O'RedShed Vault...

 

 

 

GO LSU!!

BEAT THE RAZORBACKS!!

111124 Happy Thanksgiving!

Day 4
Closed!

Happy Thanksgiving!

Last year, I wrote a little something about what I was thankful for (click here if you would like to read it again, or for the first time!)

Another year later, and I still feel the same way!  We are another year older, stronger and hopefully wiser!  And we have a ton to be thankful for!

Life, Love, Family, Fitness

Life: Watching my daughters learn and grow.  Watching Janice and Ro survive breast cancer and continue to get stronger.  Having the opportunity to make a difference in the community.  Watching my wife and all of the shedheads evolve into elite CrossFit athletes.  So many things to be thankful for in life!

Love: Having the opportunity to do what I love with the woman I love... what more can I ask for?  I am so very thankful for the opportunity to understand how following your dreams can affect your heart.

Family: My family, my RedShed Family... I am truly blessed to be surrounded by such awesome people.  The level of reciprocated respect among our RedShed Family is a true example that there are still very good people in the world!

Fitness: Just take a moment and hit the archives on the website.  Our fitness is forever evolving, and it is right there in front of you... you cannot deny it!  We are always striving for more strength, more speed, more accuracy, highly developed skills, and greater self-confidence.  I am thankful that you choose the RedShed to pursue your fitness goals.

 

GO NINERS!!!

BEAT THE RAVENS!!!

111123 Day 3

Day 3
WOD 111123

For time:
200 double unders (800 singles)
150 kb swings - 24kg/16kg
100 pull-ups
50 thrusters - 75/55
partition as desired... you have 22:00 to get the work done!

 

 

 

 

crossfit.com

 

 

111122 Day 2

Day 2
WOD 111122

AMRAP in 17:00 of
5 hspu
10 wall ball - 20/14 @ 10'target
15 sdhp - 95/65

cash-out = 3:00 max box jumps -24"/20", games standards

 

 

 

 

crossfit.com

 

111121 Day 1

Day 1
WOD 111121

With a 95#/65# barbell, perform 5 rounds for time of:
5 suitcase deads (R)
5 burpee bar hops
5 suitcase deads (L)
5 burpee bar hops
5 squat snatch
5 ohs

 

 

 

crossfit.com