May 2012

Day 4Strength 120531 weighted pull-ups, front squat, power clean5 @ 55%5 @ 65%max reps @ 75%     2011 Test Your Metal Competition       crossfit.com   

Day 3WOD 120530 3 rounds for time of:100 squats15 deadlifts – 225/15520 pull-ups    2011 Test Your Metal Competition   crossfit.com   

Day 2WOD 120529 5 rounds for time of:25 push press – 75/5550 double unders           crossfit.com    

Day 1 Hero WOD 120528 First heat 7:30am, last heat 12:00pm *Please be warmed up and READY TO GO for the heat time that you signed up for!     "Gary J. Buro"For time (30 minute cap):200m sandbag carry34 bar-facing burpees60 wall balls50 kettlebell swings – 32kg/24kg40 ground to overhead – 95#/65#34 bar-facing burpees200m sandbag carry

RedShed Rest Day!          

Strength Week of 120528weighted pull-up, front squat, power clean5 @ 55%5 @ 65%max reps @ 75% ShedKickers Week of 120528 CFWE SK_5 rounds for time of:3 squat cleans – 1652 rope ascents20yd shuttle run (10yd, down and back) SK1_ TUESDAY ONLY5 rounds for time of:6 muscle-ups50 unbroken double unders SK2_ FRIDAY ONLYAMRAP in 7:00 of:5

Day 6WOD 120526 7:30-8:30 – WOD 8:30-10:00 – New Athletes 10:30-11:30 – WOD   Shed CLOSES at 12 PM Today.  Last WOD STARTS at 11:30. AMRAP in 12:00 of:5 hspu10 kb swings – 24kg/16kg15 box jumps – 24"/20" cash-out=3:00 max wall ball – 20/14 @ 10' target              crossfit.com  

Day 5WOD 120525 "FranDu"For time:21 thrusters – 95/65, 21 pull-ups, 75 double unders15 thrusters, 15 pull-ups, 50 double unders9 thrusters, 9 pull-ups, 25 double unders       crossfit.com   

Day 4Strength 120524 test 1RM for:weighted pull-upsfront squatpower clean           crossfit.com   

Day 3WOD 120523 10 rounds for time of: (20:00 CAP)15 deadlifts – 135/9510 burpee bar hops       crossfit.com