September 2009

Complete as many rounds as possible in 20 minutes of: 400 meter run 50 sit-ups   post rounds to comments: main site WOD

5 rounds for time of: 25 push-ups 30 second plank hold (top of push-up) 10 burpees   post times to comments: main site WOD

"Janice" complete the following for time: 43 squats 9 squat clean thrusters – 115# (75#) 22 handstand push-ups 66 double unders 43 squats 66 double unders 22 handstand push-ups 9 squat clean thrusters 43 squats   post times to comments: Janice Garry had a birthday last week while on vacation.  Janice has made tremendous strides

The FGB 4 hangover begins! Over $3000 raised by the ShedHeads, and our friends and family.  Nice work!  Yesterday you all made a difference. This week we had some great achievements by some of our dedicated athletes.  Check out the stats from Bill, Charlie, Scott, Janice, Deb, Greg and Melanie.  If you compare their efforts

We are hosting FGB 4 today from 9AM-3PM!  Be there or be square! "Fight Gone Bad IV" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does

"Belching Grace" 5 rounds for time of: 6 clean & jerks – 135# (85#) 10 burpees post times to comments: last done on 5/8/09 (not too many participated, look it up in the archives) main site WOD    

RedShed Rest Day Visit the shed today and make up a WOD you missed, or work on some skills. Strength movement: shoulder press 1,1,1,1,1,1,1 Rest day topic: Homework… how many of you actually practice at home?  Do you find yourself deadlifting your groceries, children, etc.  Do you find yourself squatting down to pick something up

Front Squat: 3,3,3,3,3 5 rounds for time of: 200 meter run 20 single arm kettlebell swings (alternating) – 24kg (16kg)   post final loads and times to comments: main site WOD

For Time: 1000 meter row 3 rounds of: 15 thrusters – 75# (45#) 15 pull-ups post times to comments: compare times to 05/11/09 main site WOD    

Complete the following reps and movements for time: 21-18-15-12-9-6-3 knees to elbows box jumps   post times to comments: main site WOD day 2 of the pull-up challenge (don't forget to log your pull-ups)