November 2010

***Attention PM ShedHeads: Parking lot will be closed today.  Please park in Stroud Excavating's lot or on the side street***   10 rounds or 20:00, whichever comes first of: 5 kettlebell swings – 32kg (24kg) 10 sdhp – 95# (65#) 15 ring dips     crossfit.com  

2010 Holiday Season Training Schedule  New Year's Eve: 5:30AM – 12PM (cut off time for last WOD 11:15AM) New Year's Day: CLOSED

For time: 400 meter run 50 box jumps – 24" (20") 50 ghd sit-ups 50 burpees 400 meter run ((rx'd burpees: if you are under 6', you must do your burpees under the short pull-ups bars and touch the bar at the top of every burpee.  If you are 6' or over, you must do

Strength: posted in the shed 5 rounds for time of: 10 clean to overhead - 115# (75#) 10 pull-ups 10 deadlifts – 115# (75#)     crossfit.com

Athlete's Choice For time: 21-15-9 med ball cleans back extensions toes to bar       shedkicker: 3 rounds for time of: 20 back squats – 135# (85#) 15 double burpees 5 "L" pull-ups     crossfit.com

Strength: posted in the shed 3 rounds for time of: 30 wall ball shots 30 squat snatches – 75# (45#) (movement initiates with barbell below the knees) This was a shedkicker back in August, check scores here   crossfit.com

Athlete's Choice For time: 10 push press – 135# (75#), 10 ring rows 8 push press, 20 ring rows 6 push press, 30 ring rows 4 push press, 40 ring rows 2 push press, 50 ring rows        shedkicker: 10 muscle-ups, 20 double unders 8 muscle-ups, 30 double unders 6 muscle-ups, 40 double

Strength: posted in the shed For time: buy-in: 50 walking lunges 5 rounds of: 5 power cleans – 155# (95#), 15 ring push-ups cash-out: 25 knees to elbows   crossfit.com

RedShed Rest Day click here for some pics (and this album is just a fraction of the pictures we will be uploading!) Just a recap from yesterday's comments: this is where we all ended up out of 46 men and 26 women Final standings: J9-5thJoeB-14thBrendan-20thScotty-21stPat-24thScott Garry-26th   The OTG Open was awesome, very tough and

The Shed is on the road today to participate in the CrossFit OTG Open Fitness Competition!         We will do our best to keep you up to date and post some pics! Enjoy the weekend shedheads   crossfit.com