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Day 5WOD 111202 AMRepsAP in 10:00 of double unders or singles. Perform 5 power snatch – 95/65 EMOM starting at minute zero. cash-out – 35 burpees Day 2 of the paleo/burpee challenge I have a body fat scale here at work.  I thought it would be interesting to do a before and after measurement for […]

Day 4111201Active Rest Day Day 1 of the paleo/burpee challenge!  Get those burpees done!         crossfit.com

Day 3WOD 111130 For time:buy-in – 50 pull-ups 21-15-9deadlifts – 155/105kb swings – 32kg/24kg cash-out – 50 squats     crossfit.com

Day 2WOD 111129 3 rounds for time of:20 double burpees30 box jumps – 24"/20", games standards40 wall ball – 20/14 @ 10' target       crossfit.com  

Day 1WOD 111128 AMRAP in 15:00 of:5 power cleans – 135/9510 front squats – 135/9515 ring dips cash-out – 2:00 max effort ring rows   Happy (belated) Birthday Marc!   crossfit.com  

No Strength format this week.  Strength program (experiment) for 2012 is in the works. Challenge for Week of 1111285:00 wall balls – 20/14 @ 10′ target  ShedKickers for Week of 111128 CFWE SK_For time:1000m row20 rope ascents1000m row SK1_For time:21-15-9ohs – 135/95hspu SK2_For time:15-12-9squat cleans – 155/105muscle-ups SK3_3 rounds for time of:15 back squats –

RedShed Rest Day!   From the O'RedShed Vault… This one NEVER gets old!!!      

Day 5 & 6 Recovery Weekend Get ready for the December Paleo/Burpee Challenge&ROCK the WOD!!   From the O-RedShed Vault…      

Day 5 & 6 Recovery Weekend Get ready for the December Paleo/Burpee Challenge&ROCK the WOD!!   From the O'RedShed Vault…       GO LSU!! BEAT THE RAZORBACKS!!

Day 4Closed! Happy Thanksgiving! Last year, I wrote a little something about what I was thankful for (click here if you would like to read it again, or for the first time!) Another year later, and I still feel the same way!  We are another year older, stronger and hopefully wiser!  And we have a