May 2010

    7 rounds for time of: 15 deadlifts – 135# (95#) 15 burpee bar hops (17 minute cap)  shedkicker: cannot be modified "J.T" 21 – 15 – 9 handstand push-ups ring dips push-ups (15 minute cap)   crossfit.com

Strength- weighted pull-up: 1,1,1,1,1 Endurance- 5k row (since there were no takers last week!) crossfit.com

We are adding a new link to the RedShed website – The Athlete Profile Page! If you would like to be a part of the profile page, please provide the following information: Start date Favorite WOD &/or movement Least favorite WOD &/or movement Most notable personal achievement since starting CrossFit Describe the shed in 3

**morning training will go from 6am-11am today** **no changes to afternoon training**  For time: 1000 meter row 100 wall ball shots 1000 meter row   shedkicker: cannot be modified – 135# (95#) complete the following for time: (20 minute cap) 50 double unders 2 squat clean & jerk 40 double unders 4 squat clean & jerk

Strrength- overhead squat: 1,1,1,1,1 "Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 pull-ups      crossfit.com

Strength- push press: 1,1,1,1,1   Complete as many rounds as possible in 20 minutes of: 15 ring dips 20 sit-ups 25 squats Jeff is back in action, just 10 weeks after breaking both bones in his lower leg!  Keep up the good work Jeff!           crossfit.com

RedShed Rest Day Happy Mother's Day to all of the Moms out there, especially our ShedHead Moms!! No need for me to go into details, but I believe there is a reason why we use terms like "Mother Earth" and "Mother Nature".  Moms are awesome cultivators of love, character, ambition and work ethic.  I love

   RedShed Team WOD Complete the following for time: 200 meter sprint 100 sumo deadlift high pull – 24kg KB (16kg KB) 200 meter sprint 100 kettlebell swings – 24kg (16kg) 200 meter sprint 100 overhead squats – 65# (35#) 200 meter sprint 100 box jumps – 20" 200 meter sprint 100 burpees 200 meter

5 rounds for time of: 30 ghd sit-ups 25 back extensions   SHEDKICKER: cannot be modified for time: 70 burpees 60 sit-ups 50 kb swings – 24kg (16kg) 40 pull-ups 30 hspu   crossfit.com Hope you have a partner for tomorrow's WOD! If not, don't worry… we got something good for you!

Open Gym: 3pm-7pm (last wod at 6pm)    Strength: Back Squat-1,1,1,1,1 Endurance: Row 5k crossfit.com Saturday will be a partner workout, hope you have a partner!!