May 2010

Choose your Hero WOD "Danny" complete as many rounds as possible in 20 minutes of: 30 box jumps – 24" (20") 20 push press – 115# (75#) 30 pull-ups      "Josh" For time: 21 overhead squats – 95# (65#) 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-ups     SHEDKICKER: […]

Pop-Pop makes his debut at The Shed and posts a new record for the 500m:1:19 (and in khakis)! Check out the rest of his stats in the Athlete Profiles. crossfit.com

"Fight Gone Bad" 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 not reset or stop between exercises. This is a five-minute round from which a

   "Jackie" For time: 1000 meter row 50 thrusters – 45# 30 pull-ups **(( unweighted barbells are NOT meant to be dropped!!  a 5 burpee penalty will be enforced everytime we hear a drop occur!!  THAT MEANS 5 BURPEES FOR THE GROUP, NOT JUST THE "DROPPER"!!  please place barbells down, do not drop them ))**

Open Gym: 3pm – 7pm Strength: You have one more week to get your 1rm on the lifts posted on the strength board at the shed. Rowing Skills: 1 minute on / 1 minute off, for a total of 2500 meters crossfit.com

10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups      compare times to 02/20/2010   crossfit.com

**On Saturday (06/12), the gym will be open from 6:30am-8:30am for anyone who wants to get in a WOD.  The Flexibility Workshop will immediately follow, from 9am-12pm.  Bring a mat and $20 to attend!** Flexibility Training for the Serious Athlete:  Saturday June 12th, 9am-12pm    Click Here to register online!     STRENGTH MOVEMENTS/FORMAT FOR WEEK OF

10 rounds for time of: 250 meter row 7 strict press – 95# (45#)   compare times to 02/23/2010   SHEDKICKER: (cannot be modified) 21-15-9 overhead squat – 135# (95#) chest to bar pull-ups    crossfit.com

For time: 30 squat cleans – 95# (65#) 50 toes to bar 30 push press/jerk – 95# (65#) 50 box jumps – 20" 30 push-ups 50 squats   compare times to 01/11/2010     crossfit.com

Thanks to everyone for making yesterday, AND THE PAST YEAR (+), a huge success! Check out the photos from yesterday!        crossfit.com