RedShed Elite Fitness

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!

 

 

 

 

 

crossfit.com

 

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

 

 

 

crossfit.com

 

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

 

 

 

crossfit.com

 

 

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

 

 

 

crossfit.com

 

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

 

 

 

 

crossfit.com 

 

120219 Rest Day

RedShed Rest Day!

The Open begins this week!

Things to consider...

Wednesday night the WOD will be announced...

Thursday can be used as a prep day...

Friday is your one shot at the WOD!!  Whatever the Open WOD is, it will be our workout of the day for all ShedHeads, competitors and non-competitors alike. 

Judges will be present and ready to judge workouts every Friday during the afternoon/evening hours only!  If you need special considerations, please speak with a coach directly and we will work it out.

 

Also... a new paleo challenge is coming up in March.  No Penalties!  But there will be a rest, endurance and strength component... should be interesting!!  Upon completing the challenge, the Kelmers will be hosting a WOD (and BBQ)!!!

120218 Day 6

Day 6
Partner WOD 120218

For time:
4000m row
200 ohs - 95/65

->Both athletes moving at the same time
->Damper setting at 7, monitor set to count down from 4000m
->Partition as desired!

->If you don't have a partner, we still have an option for you!

 

 

 

crossfit.com

 

120217 Day 5

Day 5
WOD 120217

AMRAP in 15:00 of:
20 kb sdhp - 32kg/24kg
15 wall ball - 20/14 @ 10' target
10 box jumps w/step-down - 24"/20"

 

 

 

 

crossfit.com 

120216 Strength

Day 4
Strength 120216

weighted pull-ups, front squat, power clean
5 @ 75%
3 @ 85%
max reps @ 90%

mandatory core work: 2 rounds not for time - 20 ghd sit-ups, 20 RDL @ 50% 1RM
mandatory core work: maximum of 10:00... do not overtrain!!!

 

Happy Birthday Melanie!

 

 

 

crossfit.com

 

120215 Day 3

Day 3
WOD 120215

7 rounds for time of:
200m run
12 pull-ups
12 burpees (complete burpee by hopping onto 25# plate)

 

 

 

 

crossfit.com