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Day 4 Strength 120216 weighted pull-ups, front squat, power clean5 @ 75%3 @ 85%max reps @ 90% mandatory core work: 2 rounds not for time – 20 ghd sit-ups, 20 RDL @ 50% 1RMmandatory core work: maximum of 10:00… do not overtrain!!!   Happy Birthday Melanie!       crossfit.com  

Day 3WOD 120215 7 rounds for time of:200m run12 pull-ups12 burpees (complete burpee by hopping onto 25# plate)         crossfit.com  

Day 2WOD 120214 For time:1250m row45 ring dips45 kb swings – 32kg/24kg             crossfit.com  

Day 1WOD 120213 3 rounds for time of:100 double unders (x4 singles)12 squat clean thrusters – 135/95         2012 FrostBite Winners:   crossfit.com   

Strength for Week of 120213weighted pull-ups, front squat, power clean5 @ 75%3 @ 85%max reps @ 90% ShedKickers for Week of 120213 CFWE SK_5 rounds for time of:12 squat clean thrusters – 135/953 rope ascents SK1_5 rounds for time of:6 deadlifts – 315/2056 muscle-ups SK2_10 rounds for time of:5 squat snatch – 115/7520 double unders

RedShed Rest Day          

Closed for FrostBite 2012!   2012 Slideshow   Remember the 1st FrostBite?       Get out and run a 5K today! AMRAP in 1440 minutes of…  

The thing about this life is that people and stuff can come and go… and yet you still remain… and how those people and stuff relate to you; or how you related to them, leaves you where you’re at, and who you are. In CrossFit it’s no different!The Sectionals have evolved to become The Open,

Day 5WOD 120210 "Helen"3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-ups (compare scores to https://www.redshedcrossfit.com/my_weblog/2011/08/110813-day-6.html#comments or https://www.redshedcrossfit.com/my_weblog/2010/09/09242010-friday-day-5.html)     Be Happy, Think Positive, Never Complain crossfit.com    

Day 4 Strength 120209 weighted pull-ups, front squat, power clean5 @ 55%5 @ 65%max reps @ 75% mandatory core work: 2 rounds not for time20 ghd sit-ups20 back/hip extension mandatory goat work: minimum of 10:00 So go to grab a piece of gum, and…   Hey ShedHeads!  We realize many of you will not be