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05.08.2010-Saturday-Day 6

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RedShed Team WOD

Complete the following for time:

200 meter sprint

100 sumo deadlift high pull – 24kg KB (16kg KB)

200 meter sprint

100 kettlebell swings – 24kg (16kg)

200 meter sprint

100 overhead squats – 65# (35#)

200 meter sprint

100 box jumps – 20"

200 meter sprint

100 burpees

200 meter sprint

Team WOD Rules:

1. Team must run together for every 200 meter sprint.  First athlete back must start the movement.

2. For the 100 reps, only one athlete can be moving at a time.  Each athlete must complete 50 reps before exiting for the 200 meter sprint.

3. Scaling – If athlete 1 must scale down in weight, athlete 2 must scale up in the amount that athlete 1 scaled down in order for your team to remain rx'd.  For example, if you scale your OHS from 35# to 15#, your partner must scale from 65# to 85# or 35# to 55#.  If one athlete must step-up instead of box jump, the team will have to use a 24" box with at least one athlete jumping in order for the team to remain rx'd.

4. Team time is determined by the last 200 meter sprint.  Don't let your partner down!

5. Fastest team will be rewarded with the task of engineering next week's shedkicker, which will be due by Monday morning, 9:00AM (no exceptions!).

6. What if it is raining?  That's an easy one!  In the case of inclement weather, the 200 meter sprints will be replaced with 20 burpees, and the 100 burpees will be removed from the WOD.  All of the same rules will apply.

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crossfit.com

0 thoughts on “05.08.2010-Saturday-Day 6”

  1. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  2. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  3. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  4. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  5. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  6. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  7. J9

    This will be a fun one – another weekend of TEAMWORK!
    If you don’t have a partner yet – we will make sure you get matched up.
    Also, make sure you check out the live video stream from the SW Regionals today.
    http://live.crossfit.com/
    Maria will be competing out in Cali and is in the women’s individual heat #4. She will be competing approx 12:15, 3:12 and 5:30 EST.
    GOOD LUCK MARIA!
    Have fun and enjoy the experience!

  8. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  9. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  10. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  11. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  12. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  13. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  14. Shannon

    Good luck Maria!
    What a great week of short but HIGHLY effective WODs. Every part of me has been sore. And I don’t think the GHD’s have hit me fully yet.
    Big props to Lisa for continuing to kick butt! Instead of a vest, we should get a prosthetic belly for a REAL challenge. You go Lisa!!

  15. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  16. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  17. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  18. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  19. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  20. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  21. J9

    And to mention that Lisa +? (What are u this week) pushed a 75# 1 rep strict press earlier in the week – like it was nothing!
    Very motivational to see you continue being strong throughout your pregnancy!

  36. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  37. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  38. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  39. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  40. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  41. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  42. J9

    SW Regional Update:
    WOD 1:
    5:45
    21st place
    Top times were: sub 5 – 5:10
    Major coverage of Maria during the floater WOD (chest to OH and burpees). Pink tank, black shorts, skins and a back brace. Comentary about her as well. Once the archives are posted, it should be the 12-1 PTD timeframe????
    She looks good!

  43. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  44. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  45. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  46. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  47. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  48. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  49. Shannon

    I missed the first women’s WOD but caught Maria’s coverage on the floater. J9-Do you know the women’s weight on that? Looks heavy!

  64. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  65. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  66. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  67. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  68. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  69. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  70. Maria

    hey ya’ll…just wanted to say thanks for all of your support!! without all my crossfit ppl, I wouldn’t have made it as far as I did.
    it was a fun-filled day…i have a mean sunburn, burnt out lungs and bloody nose (lack of humidity isn’t always good!) can’t wait until next year!!
    hopefully they will still let me do the workout tomorrow just for fun like they let me do the third one today, but if not….GO HAWAII!! First place overall for girls is Elyse, from Hardass Fitness (CrossFit Hawaii).

  71. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  72. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  73. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  74. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  75. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  76. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  77. Maria

    ps…J9 – i hope you noticed I was wearing my bracelet throughout the day, if you could see it…had to take it off for the muscle up wod, but i read the bracelet throughout the day…love it!!

  85. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  86. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  87. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  88. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  89. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  90. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  91. Lisa (+pineapple)

    Go Maria!
    Shannon – that would be fun to see Shedheads wearing prosthetic bellies for WODs 🙂
    J9 – baby’s a pineapple this week ! LOL Thanks to you & Pat for all your encouragement and showing me that you don’t have to be sidelined during pregnancy!
    Thanks to all other Shedheads too who keep me going!
    Little over 6 weeks to go! Then it’s baby Crossfit time! Caitlin started the program this week on the rings 🙂
    “Team Vest” kicked butt today! It was so much fun to witness!
    Great workout this AM! My partner (baby) and I had fun…anyone else sore already???? I AM! Getting in and out of the car … OUCH!

  113. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

  114. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

  115. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

  116. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

  117. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

  118. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

  119. J9

    Yeah Team Vest!
    I keep gaining more and more respect for that thing every time I use it. It was also nice to have a crowd watching.
    Maria-
    I have said it before…you ROCK!

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