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5:00 Challenge for Week of 111219double burpee squats(2 push-ups at bottom of burpee, jump and perform 2 squats at top of burpee) ShedKickers for Week of 111219 CFWE SK_5 rounds for time of:1 clean – 205/1453 rope ascents5 wall walks(power clean or squat clean, whatever it takes to get it up!) SK1_For time:21 ohs – […]

Day 6 WOD 111217 "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of: (barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP! In the first round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the second round of CrossFitmas, my coaches gave to me…2 power snactch, 1 ohs In the third round

Day 5WOD 111216 5 rounds for time of:7 hspu35 wall ball – 20/14 @ 10'target   Holiday WOD tomorrow: Please sign-up for a time slot. Signing up for a time slot will occur at the shed (not online), and it will be first come first served, 4 athletes per slot. Please show up and be

It’s been awhile since I sat down and tried to portray myself as a self-proclaimed journalist, so I thought I would send y’all a little note before we exit 2011. e·piph·a·ny  [ih-pif-uh-nee] a sudden, intuitive perception of or insight into the reality or essential meaning of something, usually initiated by some simple, homely, or commonplace

Day 4111215 Active Rest Day Get your burpees in today!!         Shannon has such bad *ss t-shirts…   crossfit.com   For those of you participating in the Throwdown Series…  the WOD is eerily similar to our 12 rounds of CrossFitmas.  click4 throwdown series WOD 1 (which is really 3 WODs!)   day

Day 3WOD 111214 AMRAP in 15:00 of:5 burpees10 kb swings – 24kg20 double unders         crossfit.com     day 14 of the paleo/burpee challenge

Day 2WOD 111213 10 rounds for time of:15 deadlifts – 135/9510 pull-ups compare scores to https://www.redshedcrossfit.com/my_weblog/2010/01/01092010saturdayday-5.html#comments       crossfit.com     day 13 of the paleo/burpee challenge

Hello from the RedShed! Below you will find our Annual “12 Rounds of CrossFitmas” WOD! This year, we took out the Med Ball Cleans, and replaced them with Toes to Bar.  If you cannot perform T2B rx’d, you will be doing Med Ball Cleans for the 10th movment, otherwise it’s T2B for you!!  Also, this

Day 1WOD 111212 For time: buy-in = 500m row 21-15-9ring push-upsthrusters – 95/65box jumps – 24"/20" cash-out = 50 wall ball – 20/14 @ 10'target       crossfit.com   day 12 of the paleo/burpee challenge

Rest Day!   Day 11 of the paleo/burpee challenge (feel free to post your totals on the challenge page!)   From your Coaches: Final standings for Rock the WOD will be posted today! Thanks to everyone who participated yesterday.  Whether you did one WOD, two or all three… we sincerely appreciate your enthusiasm, good sportsmanship