August 2009

Complete as many rounds as possible in 20 minutes of: 20 single arm kettlebell swings (total), alternating arms – 24kg (16kg) 20 squats 20 knees to elbows post rounds to comments: main site rest day DAY 87 of the burpee challenge DAY 13 of the paleo challenge

5 rounds for time of: 15 push press/push jerk – 95# (65#) 30 box jumps post times to comments: Bonus WOD 1: 100 double unders for time Bonus WOD 2: max push-ups in 3 minutes post bonus stats to comments: main site WOD DAY 86 of the burpee challenge DAY 12 of the paleo challenge

Option 1: Rest Day Option 2: Make-up Day Option 3: Strength Day, hang squat clean 1, 1, 1, 1, 1, 1, 1 Option 4: Bonus WOD, "Karen" – 150 wall ball shots for time! Option 5: Skills Practice main siteWOD DAY 85 of the burpee challenge DAY 12 of the paleo challenge

10 rounds for time of: 15 deadlifts – 135# (95#) 10 pull-ups post times to comments: (we have done the infamous "deadlift/push-up wod" several times… now let's see what happens when we take away the push-ups and insert the pull-ups!) main site WOD=Linda DAY 84 of the burpee challenge DAY 11 of the paleo challenge

For time: 1000 meter row 3 rounds of: 25 ring  push-ups 25 sit-ups 25 back extensions post times to comments: main site rest day DAY 83 of the burpee challenge DAY 10 of the paleo challenge

5 rounds for time of: 5 thrusters – 135# (85#) 15 burpees post times to comments: main site wod DAY 82 of the burpee challenge DAY 9 of the paleo challenge

DAY 81 of the burpee challenge DAY 8 of the paleo challenge Above is the carnage that took place, due to the "Aloha Maria"!  It was rip city, baby! What will this week bring??? main site wod=tabata something else Cheating CrossFit, cheating the RedShed, or cheating yourself… which is it???  As much fun as we have in

Ascending Ladder, 6 rounds for time of: rower-calories back extensions sumo deadlift high pull – 95# (65#) box jumps R1=10 reps, R2=11 reps, R3=12 reps, R4=13 reps, R5=14 reps, R6=15 reps post times to comments: compare times to 04/20/09 main site wod DAY 80 of the burpee challenge DAY 7 of the paleo challenge

Hopper Deck Day! Pick a card, any card! Your WOD is up to chance!  Will it be one of the "girls" or just something as simple as 150 kb swings??? Let the WOD anxiety begin!   main site rest day DAY 79 of the burpee challenge DAY 6 of the paleo challenge

RedShed Rest Day Options: Rest day options are: 1. Take a rest day. 2. Make-up a WOD you missed, or one that you know you will miss. 3. Skills practice – work on a skill you suck at, or work on conquering a fear! 4. Strength WOD: push press 3,2,1  push jerk 1,1,1,1 5. Bonus WOD