August 2009

"Randy" 75# power snatch, 75 reps for time recover 2K row for time compare to 01/14/2009 main site wod=row burpee run, yeah baby! DAY 77 of the burpee challenge DAY 4 of the paleo challenge… how's it going?

Death by Deadlifts With a continuously running clock do one 225# (155#) deadlift the first minute, two 225# (155#) deadlifts the second minute, three 225# (155#) deadlifts the third minute… continuing as long as you are able. Use as many sets each minute as needed. post minutes completed to comments: compare to 02/04/2009 main site wod=FGB! DAY 76 of the

"Aloha" means hello and good-bye… which is an appropriate name for today's WOD.  Maria has only trained with us for 1 month, and now she is leaving for Hawaii.  It may only have been a month, but it feels like she has been with us all summer!  Enjoy your WOD, Maria (and your journey!)  Aloha,

RedShed Rest Day Programming for 5 days in a row of training proved to be more strenuous than the actual WODs!  We got off easy last week. The week ahead will be business as usual. It is already August, and we need to finish the summer strong.  The end of thismonth, we would like to have