Hero WOD on Memorial Day... heats will be scheduled in the shed!
Always be focused on M.C.I.... we expect to see great things!
RedShed CrossFit
About RedShed Crossfit
About CrossFit
Paleo Performance
All in the Family
May 16, 2012
120516 Day 3
Day 3
WOD 120516
For time:
21-15-9
ohs - empty barbell
burpee bar hops
perform 400m sandbag carry after each couplet
**EMPTY BARBELLS ARE NOT BE DROPPED**
**DROPPED BARBELLS = 50 BURPEES ON THE SPOT FOR EVERYONE IN YOUR HEAT**
May 15, 2012
120515 Day 2
Day 2
WOD 120515
For time:
150 kb swings - 24kg/16kg
perform 15 squats EMOM, starting at minute zero
May 14, 2012
120514 Day 1
Day 1
WOD 120514
5 rounds for time of:
20 deadlifts - 185/125
20 ghd sit-ups or 40 abmat sit-ups
May 13, 2012
May 12, 2012
120512 Day 6 - 5K Day!!
Day 6
WOD 120512
Saturday, 5/12 Hours:
7:30-8:30 WOD
8:30-9:30 New athlete training
10:00 5K
AMRAP in 12:00 of:
10 kb swings - 24kg/16kg
10 wall ball - 20/14 @ 10' target
20 double unders
ShedHead Tribute to Awesome Moms!
May 11, 2012
120511 Day 5
Day 5
WOD 120511
6 rounds for time of:
400m run
15 t2b
Breathe, Pause, Recover (courtesy of CF Lisbeth)
ShedHead Tribute to Awesome Moms!
May 10, 2012
120510 Day 4
Day 4
Strength 120510
back squats, strict press, deadlift
5 @ 75%
3 @ 85%
max reps @ 90%
ShedHead Tribute to Awesome Moms!
May 09, 2012
120509 Day 3
Day 3
WOD 120509
5 rounds for time of:
15 squat snatch - 95/65
20 ring dips
ShedHead Tribute to Awesome Moms!
May 08, 2012
120508 Day 2
Day 2
WOD 120508
100 burpees for time
perform 3 pull-ups every minute on the minute, starting at minute zero
Happy Birthday Lily!
May 07, 2012
120507 Day 1
Day 1
WOD 120507
AMRAP in 15:00 of:
15 front squats - 135/95
10 hspu
CrossFit Greensboro:
1st place Mid Atlantic Regionals
Headed to the 2012 CrossFit Games
Event 1: 3rd place
Event 2: 4th place
Event 3: 1st place (world record)
Event 4: 3rd place
Event 5: 2nd place (tie)
Event 6: 1st place (world record)
