December 2010

15:00 cap… Complete as many wall ball shots as possible.  Everytime you break your wall balls, do 5 burpees and run 200 meters.      crossfit.com

 "Janine" 3 rounds for time of: 12 thrusters – 135# (85#) 21 pull-ups 75 double unders ((sub for double unders = 50 box jumps))        crossfit.com     Today is Janine's birthday!  It is no secret how much we love you, Janine.  As you sit back and think about year 34 and head

For time: Buy-in= 50 deadlifts – 95# (65#) 100 back squats – 95# (65#) Cash-out= 400 meter run   crossfit.com       HAPPY BIRTHDAY COLLEEN (CKL)!!!

Rest Day, hooray… …need one to cure my cheat food hangover!     Wall Ball Competitors…who will be the Champ?  

Today's Schedule: 9:00am – 12:00pm, Xmas WOD 12:00pm – 3:00pm, RedShed Xmas Party!        12 rounds of CrossFitmas for time of: (barbells-95# (55#), kettlebells-24kg (16kg), box jumps-24" (20"), medballs-20# (15/16#)) In the first round of CrossFitmas, my two coaches gave to me…1 overhead squat (ohs) In the second round of CrossFitmas, my two

4 rounds for time of: 25 ring dips 25 toes to bar 400 meter run     crossfit.com wall ball cap = as many wall balls as you can complete in 1:00

"Karen" in a boat For time: 500 meter row 150 wall ball shots     crossfit.com

5 rounds for time of: 30 kettlebell swings – 24kg (16kg) 10 pull-ups ((shedkickers, use the heavy kb and do chest to bar pull-ups))         crossfit.com wall ball cap = as many wall balls you can complete during "Jane Says" by Jane's Addiction.

For time: (25 minute cap) 3-4-5-6-7-8-7-6-5-4-3 squat clean thrusters – 135# (85#) burpee box jumps – 24" (20")         crossfit.com wall ball cap = 0   **Attention ShedHeads** We want to try to get Rick in on the 31st for an hour of Flexibility Training, 11am-12pm.  If you are interested in attending,

Athlete's Choice Complete as many reps as possible in 10:00 of: 95# (65#) thrusters… … perform 5 burpees every minute on the minute, starting with minute zero.       shedkicker 3 rounds for time of: 7 muscle-ups 30 back squats – 135# 7 handstand push-ups   crossfit.com wall ball cap = How many wall