RedShed Elite Fitness

120229 Day 3

Day 3
WOD 120229

3 rounds for time of:
15 plank ring rows (feet on box)
15 burpees
400m run

 

 

 

 

 

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120228 Day 2

Day 2
WOD 120228

For time:
21-15-9
deadlifts - 225/155
ring dips
box jumps - 24"/20"

 

 

 

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120227 Day 1

Day 1
WOD 120227

5 rounds for time of:
12 ohs - 115/85
10 ghd sit-ups
30 double unders (x4 singles)

 

 

 

 

 

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120226 Rest Day

RedShed Rest Day!

Don't forget to submit your scores so we can validate them.  Please ping me when you submit your score!

Thanks!

Enjoy your rest day!!

 

CF Chicas do The Open Download Chicas Wod 12.1

 

 

CFE this week is required!  O Snap!!

 

 

 

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120225 Day 6

Day 6
WOD 120225

5 rounds for time of:
10 front squats - 135/95
20 t2b

 

 

 

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120224 Day 5

Day 5
WOD 120224

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

 

 

 

 

 Happy Birthday Ro!

 

 

 

 

 

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120223 Strength & Open Prep

Day 4
Strength 120223

weighted pull-ups, front squats, power cleans
3 @ 85%
1 @ 95%
max reps @ 100%

Open WOD 1 Prep: practice, prepare... be smart

core work (not mandatory): 3 rounds not for time, 20 ghd sit-ups

 

 

 

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120222 Day 3

Day 3
WOD 120222

For time:
750m row
75 wall ball - 20/14 @ 10' target
75 double unders (x4 singles)

 

The Open is here!

J9 at the 2011 NE Regionals

 

 Download VID00038

 

 

 

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120221 Day 2

Day 2
WOD 120221

AMRAP in 15:00 of:
5 hspu
10 kb swings - 32kg/24kg
15 goblet squats - 32kg/24kg

 

Countdown to The Open!

Brendan at the 2011 NE Regionals

 

Download VID00036

 

 

 

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120220 Day 1

Day 1
WOD 120220

3 rounds for time of:
400m run
30 clean 2 overhead - 95/65

 

Countdown to The Open!

Kevin at the 2011 NE Regionals

 Download VID00035

 

 

 

 

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