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Some of us are trekking up to Windham to run the Warrior Dash… hope to have some pics up at some point today!      Our own Mr. Yurchak (y'all know him as "Kevin") happened to be in Ohio this weekend, so he stopped in at Rogue to breathe some fire with the big boys.  […]

For time: 800 meter run 50 clean & jerk – 95# (65#) 800 meter run          Happy Birthday Adriana!!!       crossfit.com  

5 rounds for time of: 250 meter row 10 front squats - 135# (85#) 15 ghd sit-ups 20 box jumps – 24" (20")         crossfit.com

strength: snatch 3,3,3,3   Athlete's Choice: (format has been changed per A.M. Coach's request) The WOD is:  20 pull-ups, 30 wall balls Level 1:  3 rounds for time Level 2:  4 rounds for time Level 3:  5 rounds for time    shedkicker: 3 rounds for time of: 15 overhead squats – 95# 15 muscle-ups        crossfit.com

5 rounds for time of: 7 squat cleans – 135# (85#) 35 double unders ((sub 120 singles for double unders))       crossfit.com

strength: push jerk 3,3,3,3   Athlete's Choice For time: 21-15-9 kettlebell swings – 32kg (24kg) burpee box jumps – 24" (20")       shedkicker: 50 hspu for time   crossfit.com

With a 95# (65#) barbell, complete as many rounds as possible in 20:00 of: 5 thrusters 7 hang cleans 10 sumo deadlift high pulls     compare scores to 02/13/2010   Happy Birthday Scott Garry!       crossfit.com

Hey, put on your RedShed gear and get out to the Netcong Day 5K (run starts at 10:00AM)       Rest Day Reflection: You, CrossFit and your nutrition. What is your take on it?   I will avoid blogging from my paleo soapbox, because I am probably the biggest paleo cheater out there!  But

Before you start today's WOD, take a moment to remember all the lives lost and families affected by what happened nine years ago today.    For time: 50 kettlebell swings – 24kg (16kg) 40 wall ball shots 30 pull-ups 20 ghd sit-ups 10 sumo deadlift high pulls – 95# (75#) 100ft. overhead walking lunges –

3 rounds for time of: 500 meter row 21 burpees 400 meter run       crossfit.com