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Day 5WOD 120224 CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:Burpees For a downloadable PDF of the workout, click here. CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]          Happy Birthday Ro!           crossfit.com  

Day 4 Strength 120223 weighted pull-ups, front squats, power cleans3 @ 85%1 @ 95%max reps @ 100% Open WOD 1 Prep: practice, prepare… be smart core work (not mandatory): 3 rounds not for time, 20 ghd sit-ups       crossfit.com  

Day 3WOD 120222 For time:750m row75 wall ball – 20/14 @ 10' target75 double unders (x4 singles)   The Open is here! J9 at the 2011 NE Regionals    Download VID00038       crossfit.com    

Day 2WOD 120221 AMRAP in 15:00 of:5 hspu10 kb swings – 32kg/24kg15 goblet squats – 32kg/24kg   Countdown to The Open! Brendan at the 2011 NE Regionals   Download VID00036       crossfit.com  

Please use the comments on this page to converse about the challenge, moral support, recipe exchange etc. March 30 Day Challenge March 5th – April 4th Here’s how it works… We are going by the Whole30 guidelines, Download Whole30version2012 Get yourself a notebook and track your diet for 30 days… instead of tracking points, just

Day 1WOD 120220 3 rounds for time of:400m run30 clean 2 overhead – 95/65   Countdown to The Open! Kevin at the 2011 NE Regionals  Download VID00035         crossfit.com   

RedShed Rest Day! The Open begins this week! Things to consider… Wednesday night the WOD will be announced… Thursday can be used as a prep day… Friday is your one shot at the WOD!!  Whatever the Open WOD is, it will be our workout of the day for all ShedHeads, competitors and non-competitors alike.  Judges

Strength for Week of 120220weighted pull-ups, front squats, power cleans3 @ 85%1 @ 95%max reps @ 100% ShedKickers for Week of 120220 CFWE SK_Max rope ascents in 5:00 SK1_AMRAP in 7:00 of:7 hspu10 calorie row SK2_5 rounds for time of:6 ctb pull-ups10 clean 2 overhead – 135/95 SK3_For time:20 muscle-ups (each rep must be turned

Day 6Partner WOD 120218 For time:4000m row200 ohs – 95/65 ->Both athletes moving at the same time->Damper setting at 7, monitor set to count down from 4000m->Partition as desired! ->If you don't have a partner, we still have an option for you!       crossfit.com  

Day 5WOD 120217 AMRAP in 15:00 of:20 kb sdhp – 32kg/24kg15 wall ball – 20/14 @ 10' target10 box jumps w/step-down – 24"/20"         crossfit.com