Descending ladder:
15-14-13-12-11-10
push press
front squat
115# (75#)
DAY 43 of the burpee/d-u challenge
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QUICK LINKS
POWERED BY
WE PARTNER WITH
Yeah!
Birthday WOD this week.
Goal for the week:
Get a PR…
Whether it is a faster time/more rounds on a repeat WOD, getting up to the rx’d weight, or lifting more weight on a strength day.
DO IT!
Measurable results!
Janice, Scott, and Lisa(+carrot) – your goals to also include carrot into a paleo creation.
Yeah!
Birthday WOD this week.
Goal for the week:
Get a PR…
Whether it is a faster time/more rounds on a repeat WOD, getting up to the rx’d weight, or lifting more weight on a strength day.
DO IT!
Measurable results!
Janice, Scott, and Lisa(+carrot) – your goals to also include carrot into a paleo creation.
Yeah!
Birthday WOD this week.
Goal for the week:
Get a PR…
Whether it is a faster time/more rounds on a repeat WOD, getting up to the rx’d weight, or lifting more weight on a strength day.
DO IT!
Measurable results!
Janice, Scott, and Lisa(+carrot) – your goals to also include carrot into a paleo creation.
Yeah!
Birthday WOD this week.
Goal for the week:
Get a PR…
Whether it is a faster time/more rounds on a repeat WOD, getting up to the rx’d weight, or lifting more weight on a strength day.
DO IT!
Measurable results!
Janice, Scott, and Lisa(+carrot) – your goals to also include carrot into a paleo creation.
Yeah!
Birthday WOD this week.
Goal for the week:
Get a PR…
Whether it is a faster time/more rounds on a repeat WOD, getting up to the rx’d weight, or lifting more weight on a strength day.
DO IT!
Measurable results!
Janice, Scott, and Lisa(+carrot) – your goals to also include carrot into a paleo creation.
Yeah!
Birthday WOD this week.
Goal for the week:
Get a PR…
Whether it is a faster time/more rounds on a repeat WOD, getting up to the rx’d weight, or lifting more weight on a strength day.
DO IT!
Measurable results!
Janice, Scott, and Lisa(+carrot) – your goals to also include carrot into a paleo creation.
main site, whoa nellie.
main site, whoa nellie.
main site, whoa nellie.
main site, whoa nellie.
main site, whoa nellie.
main site, whoa nellie.
I’m in for the tough mudder too. Janice is on the fence right now.
I’m in for the tough mudder too. Janice is on the fence right now.
I’m in for the tough mudder too. Janice is on the fence right now.
I’m in for the tough mudder too. Janice is on the fence right now.
I’m in for the tough mudder too. Janice is on the fence right now.
I’m in for the tough mudder too. Janice is on the fence right now.
I’m in for the tough mudder … 75 days and counting!
I’m in for the tough mudder … 75 days and counting!
I’m in for the tough mudder … 75 days and counting!
I’m in for the tough mudder … 75 days and counting!
I’m in for the tough mudder … 75 days and counting!
I’m in for the tough mudder … 75 days and counting!
Pat,
Should be back tomarrow, starting to feel a little better
Pat,
Should be back tomarrow, starting to feel a little better
Pat,
Should be back tomarrow, starting to feel a little better
Pat,
Should be back tomarrow, starting to feel a little better
Pat,
Should be back tomarrow, starting to feel a little better
Pat,
Should be back tomarrow, starting to feel a little better
CKL signed up for tough mudder spectator
CKL signed up for tough mudder spectator
CKL signed up for tough mudder spectator
CKL signed up for tough mudder spectator
CKL signed up for tough mudder spectator
CKL signed up for tough mudder spectator
alot more people sighned up for the tough mudder, anyone else getting a tattoo with me(dpending on the tattoo artist skill) i am not going to do it if he is a hack job
alot more people sighned up for the tough mudder, anyone else getting a tattoo with me(dpending on the tattoo artist skill) i am not going to do it if he is a hack job
alot more people sighned up for the tough mudder, anyone else getting a tattoo with me(dpending on the tattoo artist skill) i am not going to do it if he is a hack job
alot more people sighned up for the tough mudder, anyone else getting a tattoo with me(dpending on the tattoo artist skill) i am not going to do it if he is a hack job
alot more people sighned up for the tough mudder, anyone else getting a tattoo with me(dpending on the tattoo artist skill) i am not going to do it if he is a hack job
alot more people sighned up for the tough mudder, anyone else getting a tattoo with me(dpending on the tattoo artist skill) i am not going to do it if he is a hack job
Dp, won’t you have to have that butterfly removed from your lower back first?
Dp, won’t you have to have that butterfly removed from your lower back first?
Dp, won’t you have to have that butterfly removed from your lower back first?
Dp, won’t you have to have that butterfly removed from your lower back first?
Dp, won’t you have to have that butterfly removed from your lower back first?
Dp, won’t you have to have that butterfly removed from your lower back first?
no i’m getting this one on my inner thigh, i think it will match the rainbow you have on your lower back. SvW did you sign up yet or are you all talk.
no i’m getting this one on my inner thigh, i think it will match the rainbow you have on your lower back. SvW did you sign up yet or are you all talk.
no i’m getting this one on my inner thigh, i think it will match the rainbow you have on your lower back. SvW did you sign up yet or are you all talk.
no i’m getting this one on my inner thigh, i think it will match the rainbow you have on your lower back. SvW did you sign up yet or are you all talk.
no i’m getting this one on my inner thigh, i think it will match the rainbow you have on your lower back. SvW did you sign up yet or are you all talk.
no i’m getting this one on my inner thigh, i think it will match the rainbow you have on your lower back. SvW did you sign up yet or are you all talk.
paleo chix posted carrot cake recipe paleo-ized. could be something for the “test kitchens” ?
paleo chix posted carrot cake recipe paleo-ized. could be something for the “test kitchens” ?
paleo chix posted carrot cake recipe paleo-ized. could be something for the “test kitchens” ?
paleo chix posted carrot cake recipe paleo-ized. could be something for the “test kitchens” ?
paleo chix posted carrot cake recipe paleo-ized. could be something for the “test kitchens” ?
paleo chix posted carrot cake recipe paleo-ized. could be something for the “test kitchens” ?
I started it DP, then got timed out, i’ll try again this afternoon…
i’m pretty sure Sena is gonna spectate with CKL on this one… otherwise who is going to take care of me when its all over?
I started it DP, then got timed out, i’ll try again this afternoon…
i’m pretty sure Sena is gonna spectate with CKL on this one… otherwise who is going to take care of me when its all over?
I started it DP, then got timed out, i’ll try again this afternoon…
i’m pretty sure Sena is gonna spectate with CKL on this one… otherwise who is going to take care of me when its all over?
I started it DP, then got timed out, i’ll try again this afternoon…
i’m pretty sure Sena is gonna spectate with CKL on this one… otherwise who is going to take care of me when its all over?
I started it DP, then got timed out, i’ll try again this afternoon…
i’m pretty sure Sena is gonna spectate with CKL on this one… otherwise who is going to take care of me when its all over?
I started it DP, then got timed out, i’ll try again this afternoon…
i’m pretty sure Sena is gonna spectate with CKL on this one… otherwise who is going to take care of me when its all over?
the doctors at the hospital can take care of you
the doctors at the hospital can take care of you
the doctors at the hospital can take care of you
the doctors at the hospital can take care of you
the doctors at the hospital can take care of you
the doctors at the hospital can take care of you
The AM crew knocked this one out of the park today, holy smokes!
PM crew has a lot to live up to today!!
The AM crew knocked this one out of the park today, holy smokes!
PM crew has a lot to live up to today!!
The AM crew knocked this one out of the park today, holy smokes!
PM crew has a lot to live up to today!!
The AM crew knocked this one out of the park today, holy smokes!
PM crew has a lot to live up to today!!
The AM crew knocked this one out of the park today, holy smokes!
PM crew has a lot to live up to today!!
The AM crew knocked this one out of the park today, holy smokes!
PM crew has a lot to live up to today!!
nice new banner!
nice new banner!
nice new banner!
nice new banner!
nice new banner!
nice new banner!
Cheryl will be a spectator as well. Need to get a sitter.
Cheryl will be a spectator as well. Need to get a sitter.
Cheryl will be a spectator as well. Need to get a sitter.
Cheryl will be a spectator as well. Need to get a sitter.
Cheryl will be a spectator as well. Need to get a sitter.
Cheryl will be a spectator as well. Need to get a sitter.
Yeah, great banner!
Yeah, great banner!
Yeah, great banner!
Yeah, great banner!
Yeah, great banner!
Yeah, great banner!
i feel honored i made the new banner
i feel honored i made the new banner
i feel honored i made the new banner
i feel honored i made the new banner
i feel honored i made the new banner
i feel honored i made the new banner
next to SvW in the banner, once again our fates are intertwined
next to SvW in the banner, once again our fates are intertwined
next to SvW in the banner, once again our fates are intertwined
next to SvW in the banner, once again our fates are intertwined
next to SvW in the banner, once again our fates are intertwined
next to SvW in the banner, once again our fates are intertwined
that tire is massive Dp, how do you flip it?
this blackberry/laptop offering from your new corporate has not created what i would call the best use of your time…
that tire is massive Dp, how do you flip it?
this blackberry/laptop offering from your new corporate has not created what i would call the best use of your time…
that tire is massive Dp, how do you flip it?
this blackberry/laptop offering from your new corporate has not created what i would call the best use of your time…
that tire is massive Dp, how do you flip it?
this blackberry/laptop offering from your new corporate has not created what i would call the best use of your time…
that tire is massive Dp, how do you flip it?
this blackberry/laptop offering from your new corporate has not created what i would call the best use of your time…
that tire is massive Dp, how do you flip it?
this blackberry/laptop offering from your new corporate has not created what i would call the best use of your time…
Wow – this WOD was tough but a great way to start a Monday! The new banner is awesome! There should be a good group of ShedHeads cheering on the tough mudders.
Wow – this WOD was tough but a great way to start a Monday! The new banner is awesome! There should be a good group of ShedHeads cheering on the tough mudders.
Wow – this WOD was tough but a great way to start a Monday! The new banner is awesome! There should be a good group of ShedHeads cheering on the tough mudders.
Wow – this WOD was tough but a great way to start a Monday! The new banner is awesome! There should be a good group of ShedHeads cheering on the tough mudders.
Wow – this WOD was tough but a great way to start a Monday! The new banner is awesome! There should be a good group of ShedHeads cheering on the tough mudders.
Wow – this WOD was tough but a great way to start a Monday! The new banner is awesome! There should be a good group of ShedHeads cheering on the tough mudders.
SvW i’m glad your worried about my productivity but i’m off today
SvW i’m glad your worried about my productivity but i’m off today
SvW i’m glad your worried about my productivity but i’m off today
SvW i’m glad your worried about my productivity but i’m off today
SvW i’m glad your worried about my productivity but i’m off today
SvW i’m glad your worried about my productivity but i’m off today
New banner is not finalized yet – but thanks to Deb for her awesome creativity!
I think SvW is trying to push DP away with his KB.
Hopefully the anticipated snow is not going to interfere with Melanie’s bday WOD tomorrow.
New banner is not finalized yet – but thanks to Deb for her awesome creativity!
I think SvW is trying to push DP away with his KB.
Hopefully the anticipated snow is not going to interfere with Melanie’s bday WOD tomorrow.
New banner is not finalized yet – but thanks to Deb for her awesome creativity!
I think SvW is trying to push DP away with his KB.
Hopefully the anticipated snow is not going to interfere with Melanie’s bday WOD tomorrow.
New banner is not finalized yet – but thanks to Deb for her awesome creativity!
I think SvW is trying to push DP away with his KB.
Hopefully the anticipated snow is not going to interfere with Melanie’s bday WOD tomorrow.
New banner is not finalized yet – but thanks to Deb for her awesome creativity!
I think SvW is trying to push DP away with his KB.
Hopefully the anticipated snow is not going to interfere with Melanie’s bday WOD tomorrow.
New banner is not finalized yet – but thanks to Deb for her awesome creativity!
I think SvW is trying to push DP away with his KB.
Hopefully the anticipated snow is not going to interfere with Melanie’s bday WOD tomorrow.
Midwest Sectionals – Sunday Workout
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Midwest Sectionals – Sunday Workout
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Midwest Sectionals – Sunday Workout
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Midwest Sectionals – Sunday Workout
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Midwest Sectionals – Sunday Workout
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Midwest Sectionals – Sunday Workout
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Love the new banner!! Great feeling returning to the gym tonight. Thanks Melanie and Pat for the encouragement.
Love the new banner!! Great feeling returning to the gym tonight. Thanks Melanie and Pat for the encouragement.
Love the new banner!! Great feeling returning to the gym tonight. Thanks Melanie and Pat for the encouragement.
Love the new banner!! Great feeling returning to the gym tonight. Thanks Melanie and Pat for the encouragement.
Love the new banner!! Great feeling returning to the gym tonight. Thanks Melanie and Pat for the encouragement.
Love the new banner!! Great feeling returning to the gym tonight. Thanks Melanie and Pat for the encouragement.
Day 1 modified:
Rick-18:27, squats not to full depth
Gary-18:03, 95#
Phil-18:33, 95#
BOC-24:05, 95, squats not to full depth
John-18:43, back squats
Jeff-12:31, 75#, 15->5
Erin-12:24, 85#
Ann-11:26, 55#
BF(yes, BF is back!)-12:45, 95#, pull-ups instead of front squats
Alex-6:48, ring dips instead of push press
Lou-14:30, 75#, air squats (welcome to the shed!)
Karin-10:50, 25#
Lori-16:17, graduated to 65#!!
CKL-14:36, 40#
Ro-15:31, 65#
Shannon-12:58, 45#
McCoy-23:05, 105#
Janice-15:43, 65#
Day 1 rx’d:
SvW-13:31
Pat-18:26
Beard-19:23
Brendan-11:31
Charlie-9:49
GregJ-12:32
Ken-14:55
Cheryl-15:51
Matt-11:??
Randy-19:02
Shawn-15:28
Deb-14:00
VonRon-14:17
Melanie-14:34
Kevin-13:11
Scott-15:35
Notable improvements, check the times from July for the following athletes:
Scott
Randy
McCoy
Melanie
…just to name a few
Day 1 modified:
Rick-18:27, squats not to full depth
Gary-18:03, 95#
Phil-18:33, 95#
BOC-24:05, 95, squats not to full depth
John-18:43, back squats
Jeff-12:31, 75#, 15->5
Erin-12:24, 85#
Ann-11:26, 55#
BF(yes, BF is back!)-12:45, 95#, pull-ups instead of front squats
Alex-6:48, ring dips instead of push press
Lou-14:30, 75#, air squats (welcome to the shed!)
Karin-10:50, 25#
Lori-16:17, graduated to 65#!!
CKL-14:36, 40#
Ro-15:31, 65#
Shannon-12:58, 45#
McCoy-23:05, 105#
Janice-15:43, 65#
Day 1 rx’d:
SvW-13:31
Pat-18:26
Beard-19:23
Brendan-11:31
Charlie-9:49
GregJ-12:32
Ken-14:55
Cheryl-15:51
Matt-11:??
Randy-19:02
Shawn-15:28
Deb-14:00
VonRon-14:17
Melanie-14:34
Kevin-13:11
Scott-15:35
Notable improvements, check the times from July for the following athletes:
Scott
Randy
McCoy
Melanie
…just to name a few
Day 1 modified:
Rick-18:27, squats not to full depth
Gary-18:03, 95#
Phil-18:33, 95#
BOC-24:05, 95, squats not to full depth
John-18:43, back squats
Jeff-12:31, 75#, 15->5
Erin-12:24, 85#
Ann-11:26, 55#
BF(yes, BF is back!)-12:45, 95#, pull-ups instead of front squats
Alex-6:48, ring dips instead of push press
Lou-14:30, 75#, air squats (welcome to the shed!)
Karin-10:50, 25#
Lori-16:17, graduated to 65#!!
CKL-14:36, 40#
Ro-15:31, 65#
Shannon-12:58, 45#
McCoy-23:05, 105#
Janice-15:43, 65#
Day 1 rx’d:
SvW-13:31
Pat-18:26
Beard-19:23
Brendan-11:31
Charlie-9:49
GregJ-12:32
Ken-14:55
Cheryl-15:51
Matt-11:??
Randy-19:02
Shawn-15:28
Deb-14:00
VonRon-14:17
Melanie-14:34
Kevin-13:11
Scott-15:35
Notable improvements, check the times from July for the following athletes:
Scott
Randy
McCoy
Melanie
…just to name a few
Day 1 modified:
Rick-18:27, squats not to full depth
Gary-18:03, 95#
Phil-18:33, 95#
BOC-24:05, 95, squats not to full depth
John-18:43, back squats
Jeff-12:31, 75#, 15->5
Erin-12:24, 85#
Ann-11:26, 55#
BF(yes, BF is back!)-12:45, 95#, pull-ups instead of front squats
Alex-6:48, ring dips instead of push press
Lou-14:30, 75#, air squats (welcome to the shed!)
Karin-10:50, 25#
Lori-16:17, graduated to 65#!!
CKL-14:36, 40#
Ro-15:31, 65#
Shannon-12:58, 45#
McCoy-23:05, 105#
Janice-15:43, 65#
Day 1 rx’d:
SvW-13:31
Pat-18:26
Beard-19:23
Brendan-11:31
Charlie-9:49
GregJ-12:32
Ken-14:55
Cheryl-15:51
Matt-11:??
Randy-19:02
Shawn-15:28
Deb-14:00
VonRon-14:17
Melanie-14:34
Kevin-13:11
Scott-15:35
Notable improvements, check the times from July for the following athletes:
Scott
Randy
McCoy
Melanie
…just to name a few
Day 1 modified:
Rick-18:27, squats not to full depth
Gary-18:03, 95#
Phil-18:33, 95#
BOC-24:05, 95, squats not to full depth
John-18:43, back squats
Jeff-12:31, 75#, 15->5
Erin-12:24, 85#
Ann-11:26, 55#
BF(yes, BF is back!)-12:45, 95#, pull-ups instead of front squats
Alex-6:48, ring dips instead of push press
Lou-14:30, 75#, air squats (welcome to the shed!)
Karin-10:50, 25#
Lori-16:17, graduated to 65#!!
CKL-14:36, 40#
Ro-15:31, 65#
Shannon-12:58, 45#
McCoy-23:05, 105#
Janice-15:43, 65#
Day 1 rx’d:
SvW-13:31
Pat-18:26
Beard-19:23
Brendan-11:31
Charlie-9:49
GregJ-12:32
Ken-14:55
Cheryl-15:51
Matt-11:??
Randy-19:02
Shawn-15:28
Deb-14:00
VonRon-14:17
Melanie-14:34
Kevin-13:11
Scott-15:35
Notable improvements, check the times from July for the following athletes:
Scott
Randy
McCoy
Melanie
…just to name a few
Day 1 modified:
Rick-18:27, squats not to full depth
Gary-18:03, 95#
Phil-18:33, 95#
BOC-24:05, 95, squats not to full depth
John-18:43, back squats
Jeff-12:31, 75#, 15->5
Erin-12:24, 85#
Ann-11:26, 55#
BF(yes, BF is back!)-12:45, 95#, pull-ups instead of front squats
Alex-6:48, ring dips instead of push press
Lou-14:30, 75#, air squats (welcome to the shed!)
Karin-10:50, 25#
Lori-16:17, graduated to 65#!!
CKL-14:36, 40#
Ro-15:31, 65#
Shannon-12:58, 45#
McCoy-23:05, 105#
Janice-15:43, 65#
Day 1 rx’d:
SvW-13:31
Pat-18:26
Beard-19:23
Brendan-11:31
Charlie-9:49
GregJ-12:32
Ken-14:55
Cheryl-15:51
Matt-11:??
Randy-19:02
Shawn-15:28
Deb-14:00
VonRon-14:17
Melanie-14:34
Kevin-13:11
Scott-15:35
Notable improvements, check the times from July for the following athletes:
Scott
Randy
McCoy
Melanie
…just to name a few
Pat,
Just a minor correction to my time it was 13:31. Thanks
Pat,
Just a minor correction to my time it was 13:31. Thanks
Pat,
Just a minor correction to my time it was 13:31. Thanks
Pat,
Just a minor correction to my time it was 13:31. Thanks
Pat,
Just a minor correction to my time it was 13:31. Thanks
Pat,
Just a minor correction to my time it was 13:31. Thanks
Is Pat wearing spandex in that middle banner photo…..I just threw up in my mouth a little..lol
Is Pat wearing spandex in that middle banner photo…..I just threw up in my mouth a little..lol
Is Pat wearing spandex in that middle banner photo…..I just threw up in my mouth a little..lol
Is Pat wearing spandex in that middle banner photo…..I just threw up in my mouth a little..lol
Is Pat wearing spandex in that middle banner photo…..I just threw up in my mouth a little..lol
Is Pat wearing spandex in that middle banner photo…..I just threw up in my mouth a little..lol
Nice work to Charlie as well – notable improvement!
Nice work to Charlie as well – notable improvement!
Nice work to Charlie as well – notable improvement!
Nice work to Charlie as well – notable improvement!
Nice work to Charlie as well – notable improvement!
Nice work to Charlie as well – notable improvement!
Hey Johnny Ridgewood!
I stole those spandex from the back seat of your car while you were fake-baking at the “salon”!!
Hey Johnny Ridgewood!
I stole those spandex from the back seat of your car while you were fake-baking at the “salon”!!
Hey Johnny Ridgewood!
I stole those spandex from the back seat of your car while you were fake-baking at the “salon”!!
Hey Johnny Ridgewood!
I stole those spandex from the back seat of your car while you were fake-baking at the “salon”!!
Hey Johnny Ridgewood!
I stole those spandex from the back seat of your car while you were fake-baking at the “salon”!!
Hey Johnny Ridgewood!
I stole those spandex from the back seat of your car while you were fake-baking at the “salon”!!
Lisa-6:42, 45#, air squats
Lisa-6:42, 45#, air squats
Lisa-6:42, 45#, air squats
Lisa-6:42, 45#, air squats
Lisa-6:42, 45#, air squats
Lisa-6:42, 45#, air squats
As rx’d:
Estey-17:03
As rx’d:
Estey-17:03
As rx’d:
Estey-17:03
As rx’d:
Estey-17:03
As rx’d:
Estey-17:03
As rx’d:
Estey-17:03