Day 2
WOD 120131
AMRAP in 10:00 of:
5 kb swings - 24kg
10 ring push-ups
15 box jumps - 20"
cash-out = 5:00 double unders/singles
RedShed CrossFit
About RedShed Crossfit
About CrossFit
Paleo Performance
All in the Family
« December 2011 | Main | February 2012 »
January 2012
January 31, 2012
January 30, 2012
120130 Day 1
Day 1
WOD 120130
5 rounds for time of:
20 wall ball - 20/14 @ 10' target
6 clean to overhead - 135/95
20 burpees
Happy Birthday Randy!
January 29, 2012
January 28, 2012
120128 Day 6
Day 6
WOD 120128
1 Year Anniversary of Janice's "No Mo Chemo WOD"!
We are putting a 35:00 cap on this one, and looking for exceptional measurable results!
8 rounds for time of:
8 pull-ups
8 t2b
8 burpees
8 box jumps - 24"/20"
8 kb swings - 32kg/24kg
8 goblet squats - 32kg/24kg
8 h-r push-ups
8 med ball clean wall balls - 20/14 @ 10' target
compare scores to: http://www.redshedcrossfit.com/my_weblog/2011/01/01242011-monday-day-1.html#comments
January 27, 2012
120127 Day 5
Day 5
WOD 120127
For time:
75 abmat sit-ups
50 ohs - 95/65
25 plank rope ascents (plank rope ascents will start and finish in the standing position)
**partition as desired!**
January 26, 2012
120126 Strength Day
Day 4
Strength 120126
back squats, strict press, deadlifts
3 @ 85%
1 @ 95%
max reps @ 100%
mandatory core work: 20 ghd sit-ups, 20 hip extension, 3 rounds not for time
January 25, 2012
120125 Day 3
Day 3
WOD 120125
3 rounds for time of:
50 wall ball - 20/14 @ 10' target
30 kb swings - 24kg/16kg
January 24, 2012
120124 Day 2
Day 2
WOD 120124
8 rounds tabata ring dips (0:00-3:50)
starting at 4:00 on the timer, AMRAP in 16:00 of:
15 kb sdhp - 32kg/24kg
30 squats
60 double unders
1 of several possible new 2012 banners, courtesy of our own Marc Mendoza!
January 23, 2012
120123 Day 1
Day 1
WOD 120123
Matt's "infamous" Bday WOD
5 rounds for time of:
9 hang squat cleans - 135/95
9 burpee bar hops
9 thrusters - 135/95
(20:00 CAP!)
compare scores to: http://www.redshedcrossfit.com/my_weblog/2009/10/10072009wednesdayday-3.html#comments
