November 2010

The RedShed is closing early tonight.  Last WOD cut-off time is 6:00PM, doors closing at 7:00PM   Complete as many rounds as possible in 15:00 of: 5 front squats – 135# (85#) 10 hand release push-ups 15 toes to bar       crossfit.com  

11 rounds for time of: 11 sumo deadlift high pulls – 95# (55#) 11 box jumps – 20" box           shedkicker: For time: 500 meter row 150 double unders 50 burpees compare shedkicker times to 08/07/2010        crossfit.com

With a 155# (95#) barbell, perform 3 rounds for time of: 15 deadlifts 10 hang cleans 5 push jerks     crossfit.com

7 rounds for time of: 12 kettlebell swings – 32kg (24kg) 12 burpees     shedkicker: For time: 21-15-9 overhead squats – 115# (75#) handstand push-ups   crossfit.com

For time: 75 double unders 60 wall ball 45 ring dips 30 pull-ups 15 hang clean & jerks – 115# (75#) ((sub 200 singles for 75 double unders))   crossfit.com  

We have had a couple of very good weeks of training leading up the the OTG Open Fitness Challenge.  Keep your eyes out for an end of the week schedule change due to the competition this coming weekend. Hope you all have a great Sunday!   ((we obviously didn't get the memo about the location

Complete as many rounds as possible in 20:00 of: 15 pull-ups 10 hang power snatch – 75# (55#) 15 box jumps – 24" (20")       crossfit.com

"Allyson"       With a 135# (85#) barbell, perform 5 rounds for time of: 2 squat cleans 3 thrusters 5 front squats 10 burpees compare scores to 11/09/2009 ((Rules for "Allyson": Your second squat clean CANNOT be your first thruster!  You must complete 2 full squat cleans before starting the thrusters!))     crossfit.com

Athlete's Choice For time: 1000 meter row 100 kettlebell swings- 24kg (16kg)           shedkicker 3 rounds for time of: 25 overhead squats – 95# (65#) 50 double unders   crossfit.com

5 rounds for time of: 30 squats 15 ghd sit-ups 30 double unders ((sub for double unders is 120 singles)) compare scores to 12/12/20009     crossfit.com