December 2010

2010 came and went, and 2011 is on the horizon… what's on your horizon? For time: buy-in = 50 abmat sit-ups 100 burpees cash-out = 50 wall balls     crossfit.com

For time: 135# (95#) 30 clean to overhead… every time your hands come off the bar, you must perform 15 squats.   crossfit.com

Athlete's Choice LEVEL 1 – For time: 750 jump rope singles… Every time you stop or trip up on the rope, you must perform 10 hand release push-ups   LEVEL 2 – For time: 250 double unders… Every time you stop or trip up on the rope, you must perform 5 pull-ups   LEVEL 3

3 rounds for time of: 30 front squats – 95# (55#) 15 knees to elbows 30 back squats – 95# (55#)     ((shedkickers do 4 rounds))   crossfit.com

**WINTER WEATHER ALERT – MORNING SESSIONS CANCELED TODAY** ((OPEN 3PM-9PM TODAY))   For time: 50 walking lunges (total steps) 40 pull-ups 30 double burpees 20 deadlifts – 135# (85#) 10 push press/jerk – 135# (85#)   crossfit.com

DUE TO DETERIORATING WEATHER CONDITIONS, MORNING SESSIONS WILL BE CANCELED TOMORROW IF THE SNOW CONTINUES INTO TOMORROW AFTERNOON, PLEASE CHECK THE WEBSITE FOR UPDATES       We all CrossFit for so many reasons. Health, longevity, vitality, community — the list could go on and on… Read: Opening the Way (courtesy of CrossFit Lisbeth)  

Merry Christmas from RedShed CrossFit!   Happy Birthday Coach! You have infinite knowledge, expertise and the ability to lead athletes to a higher level.  Your greatest satisfaction is seeing us succeed – whether it is getting stronger, faster, or mastering a skill.  You have forged a community which is truly genuine and you hold countless records of burpee

Merry Christmas Eve! The Shed is open today from 7am – 12pm (last WOD cut-off 11:15AM)       Complete as many rounds as possible in 20:00 of: 5 pull-ups 10 ring dips 15 overhead squats – 95# (55#) ((shedkicker do ctb pull-ups, and female shedkickers use 65#))   crossfit.com

The year 2010 came and went.  We transformed the shed, and a whole bunch of ShedHeads! I can’t quite tell you exactly what happened to 2010, but I can give you an idea what happened in 2010! You got faster. You got stronger. You conquered fear. You overcame self-doubt. You learned new skills. You learned

3 rounds for time of: 25 box jumps – 24" (20") 50 abmat sit-ups 25 hand release push-ups ((shedkickers do 25 handstand push-ups instead of hand release push-ups))      crossfit.com