April 2010

For time: 21 – 15 – 9 thrusters – 75# (45#) pull-ups squat cleans – 75# (45#) ring dips    crossfit.com

For time or 17 minutes (whatever comes first) of: 30 overhead squats – 95# (55#) 30 chest to bar pull-ups 30 power snatch – 95# (55#) 30 toes to bar 30 sumo deadlift high pulls – 95# (55#) 30 squats 30 kettlebell swings – 24kg (16kg)   (shedkickers: cannot modify this WOD.  movements not performed

RedShed Rest Day   Open Gym: 3pm-7pm Strength: hang snatch 5,5,5,5,5 Endurance: 5k row   RedShed Rest Day Topic: Concept II Workshop? We have the opportunity to bring in a Crew Coach to conduct a rowing workshop.  Before we move forward with this, please let us know if you would be interested in attending.  The workshop