July 2010

ShedHeads Abroad! Taking the RedShed to new heights…   ShedHead Larry Sehnal goes vertical (3100') climbing Flat Top Mountain, Chugach Range, Alaska.  Scaling the last 200 yards by hand, he successfully made it to the top, proudly wearing his Shed t-shirt. Awesome job, Larry!  Hope to see you at the Shed soon!   For time: […]

 For time: 21 -15 -9 hang power snatch – 95# (55#) toes to bar pendulum push-ups – 45# plate (25# plate)     crossfit.com

For time: (15:00 cap) 1000 meter row 30 burpee box jumps – 24" (20") 1000 meter row    compare scores to 03/29/2010     crossfit.com

Athlete's Choice For time: (15:00 cap) 135# (85#) 10 front squats, 20 lateral bar hops 8 front squats, 30 lateral bar hops 6 front squats, 40 lateral bar hops 4 front squats, 50 lateral bar hops 2 front squats, 60 lateral bar hops   shedkicker for time: (15 minute cap) 155# (95#) 10 front squats, 20

Broadway House 5K/10K in Augusta, at the Sussex County Fairgrounds at 9:30 AM. If you are not running, enjoy your rest day! Thank you to Nick Curry for providing a very interactive Olympic Lifting Workshop yesterday! Sectional WODs, another mixed-up girl, a team event and sandbags finish out the week.  Start thinking about a partner for Saturday.

Complete as many rounds as possible in 15 minutes of: 7 squat cleans – 115# (75#) 14 ghd sit-ups 21 push-ups           10AM – 2PM OLYMPIC LIFTING WORKSHOP WITH NICK CURRY ($40 to attend, space still available!)          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)   compare scores to 04/02/2010         

Athlete's Choice 1) Rest Day 2) Strength 3) WOD 1 or 2 WOD 1 For time: row 2000 meters 75 clean & jerks – 95# (65#)  WOD 2 3 rounds for time of: 7 muscle-ups 14 handstand push-ups 21 sit-ups   crossfit.com register for the Olympic Lifting Workshop

Athlete's Choice  "Jumping Jackie" For time: 50 double unders 2 rounds of: 25 thrusters – 65# (45#), 15 pull-ups 50 double unders ((sub 50 lateral tuck jumps for double unders))  make it a shedkicker:  change the double unders to 100 make the pull-ups ctb   crossfit.com register for the Olympic Lifting Workshop

For time or 15 minutes, whatever comes first, of: 45 kettlebell swings – 24kg (16kg) 45 burpee box jumps – 24" (20") 45 ring rows 45 ring dips compare scores to 04/19/2010        crossfit.com register for the Olympic Lifting Workshop