Please make note the following change in schedule:
From 1/30/12 to 3/2/12, hours of operation will be
- Mon-Wed-Fri: 6am-8am, 5pm-9pm
- Tuesday: 5pm-9pm
- Thursday: 5pm-8pm
- Saturday: 7:30am-12pm
RedShed CrossFit
About RedShed Crossfit
About CrossFit
Paleo Performance
All in the Family
February 02, 2012
120202 Strength
Day 4
Strength 120202
Test 1RM
weighted pull-up
front squat
power clean
mandatory core work: 2 rounds not for time
20 ghd sit-ups
20 RDL @ 50% of your 1RM deadlift
mandatory goat work: minimum of 10:00
February 01, 2012
120201 Day 3
Day 3
WOD 120201
For time:
30 t2b
30 box jumps 24"
30 ring dips
30 deadlifts - 115/75
**perform 5 hang squat cleans - 115/75 EMOM, starting at 0:00**
Registration begins today... The Open
January 31, 2012
120131 Day 2
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
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!
