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RedShed Rest Day!   Merry Christmas!         ShedHeads, Thanks for the thoughtful card and generous gift! -Pat, J9, Ally & Cait   crossfit.com  

5:00 Challenge for Week of 11226bar facing burpees ShedKickers for Week of 111226 CFWE SK_AMRAP in 20:00 of:3 rope ascents6 muscle-ups9 hang squat cleans – 165 SK1_For time:9-7-5squat snatch – 115/75muscle-ups SK2_AMRAP in 20:00 of:3 “L” rope ascents – 6′6 front squats – 185/125 (no racks)12 hspu SK3_3 rounds for time of:500m row15 kb squat

Day 6Merry Christmas Eve! WOD 111224 Day 24 of the paleo/burpee challenge AMRAP in 15:00 of:15 wall ball – 20/14 @ 10' target35 double unders  (140 singles) cash-out = the 5:00 challenge (yes, even for those who have already done it!)   Dear Santa, Magic muffins and coconut water for you… Magic almonds for the

Day 5WOD 111223 Day 23 of the paleo/burpee challenge   Happy 40th Birthday Pat! WOD to be posted at the Shed! Feel loved… Because you are! Absolutely and unconditionally. Always have been. Always will be. More than you can possibly imagine. -Janine, Ally & Cait 40th Birthday Slideshow Read the Trainer's Reward (courtesy of CF

Day 4Active Rest Day 111222 Day 22 of the paleo/burpee challenge Get your burpees in today!!   From the O'RedShed Vault:     crossfit.com  

Day 3WOD 111221 Day 21 of the paleo/burpee challenge "Janine"3 rounds for time of:12 thrusters – 135/9521 pull-ups75 double unders (300 singles) (make it a shedkicker and do 36 burpees after the double unders each round!)compare scores to: https://www.redshedcrossfit.com/my_weblog/2010/12/12212010-tuesday-day-2.html#comments A Coach, Mentor, Inspirational Leader, Mother, Wife, Sister, Daughter, Friend, Professional… and AWESOME ATHLETE!  You mean

Day 2WOD 111220 Day 20 of the paleo/burpee challenge For time:21-15-9kb swings – 32kg/24kgburpee box jumps – 24"/20"ring dips cash-out = 45 wall ball – 20/14 @ 10' target   Happy Birthday CKL!         crossfit.com  

I realize that to some, wishing my wife a happy birthday via a blog might seem a bit impersonal… or maybe too personal!!?? Why would I want the whole world to see, read and hear about my feelings? Well… why wouldn’t I??  What many of you might NOT understand is that this is one of

Day 1WOD 111219 Day 19 of the paleo/burpee challenge AMRAP in 20:00 of:20 squats5 wall walks10 hang cleans – 135/95     crossfit.com  **ATTENTION SHEDHEADS** The Netcong Police have issued us a warning regarding cars exiting the parking lot in the wrong direction.  Regardless of what time of the day it is, it is imperative

Rest Day!         day 18 of the paleo/burpee challenge