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Day 6 WOD "Jani-Ro"As many rounds/reps as possible in 10:00 of:10 wall balls – 20/1410 burpees10 kettlebell swings – 24kg/16kg       Come in and celebrate the survivors and honor those in your life affected by breast cancer! 10:00am – 2:00pm   "You will get out of the RedShed ten fold what you put […]

I am a firm believer in karma, what comes around goes around, do unto others as you would have done unto you and everything happens for a reason.  As most of you know, 4 years ago I was diagnosed with Breast Cancer.  CrossFit was brought into my life so that Pat, Janine, Ally, Cait and some

Delayed Opening Today!  Due to work obligations, the shed will open sometime between 3:30 & 4:00 today.  We apologize for any inconvenience. Day 5WOD 3 rounds for time of:400m run25 ghd sit-ups30 ring dips   crossfit.com

Day 4Active Rest Day 60:00 hike or bike, moderate intensity           crossfit.com   **DELAYED OPENING ON FRIDAY (10/21)** ***SHED WILL OPEN BETWEEN 3:30 – 4:00***  

Day 3WOD AMRAP in 15:00 of:5 deadlifts – 225/15510 kettlebell swings – 24kg/16kg15 toes 2 barSTRICT NO DROPPING POLICY!(dropped deads and/or kbs = 5 burpees for everyone in the WOD, no exceptions!  That means if you drop, or your kb is not standing upright, everyone does burpees and your score goes on the right side

Day 2WOD 5 rounds for time of:7 thrusters – 135/9535 double unders (150 singles) cash-out=45 pull-ups (compare scores to https://www.redshedcrossfit.com/my_weblog/2011/06/110614-day-2.html#comments)         crossfit.com  

Day 1WOD 3 rounds for time of:30 ring push-ups15 hang squat snatch – 75/5530 box jumps – 24"/20" (games standards)(rings set to 20" box height, feet on box for ring push-ups)       crossfit.com  

Crunch Time!! Upcoming events… Saturday, 10/22 – "Jani-Ro" Friday, 10/29 – RedShed Halloween Partner WOD, Paleo Pot Luck Saturday, 11/5 – OTG Open Fitness Challenge   This is Me (courtesy of CF Lisbeth)     Old school pic… Yes, believe or not, our resident female beast started out using bands for pull-ups!  On this particular

Strength for Week of 1110173,3,3,3,3strict pressweighted pull-ups ShedKickers for Week of 111017 CFWE SK_As many Reps as possible in 12 minutes of:squat cleans – 185(3 burpees & 1 rope ascent every minute on the minute, starting at minute zero) SK1_30 muscle-ups for time(10# vest not optional!) SK2_For time:15 deadlifts – 275/165100 double unders15 front squats

Day 6WOD Saturday Chipper SprintFor time:100 double unders (400 singles)50 thrusters – 75/5540 kettlebell swings – 24kg/16kg30 ohs – 75/5520 t2b10 burpee box jumps – 24"/20"       crossfit.com