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3 rounds for time of: 25  pull-ups 50 sandbag squats 200 meter sandbag carry   crossfit.com  

Athlete's Choice For time: 21-18-15-12-9-6-3 hang cleans – 135# (75#) ring push-ups       "Test 3" Tabata SquatMax reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the

"Kelly" 5 rounds for time of: 400 meter run 30 box jumps – 24" (20") 30 wall ball shots ((30:00 cap, it is very hot out there))       crossfit.com

Happy Rest Day! Enjoy these last days of summer!      

Athlete's Choice Complete as many rounds as possible in 15:00 of: 15 ring dips 15 sumo deadlift high pulls – 75# (55#) 15 push press – 75# (55#)        "Nate" complete as many rounds as possible in 20:00 of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings – 32kg compare scores to 05/31/10

Athlete's Choice "Jackie" For time: 1000 meter row 50 thrusters – 45# 30 pull-ups **(( unweighted barbells are NOT meant to be dropped!!  a 5 burpee penalty will be enforced everytime we hear a drop occur!!  THAT MEANS 5 BURPEES FOR THE GROUP, NOT JUST THE "DROPPER"!!  please place barbells down, do not drop them

For time: 400 meter run 21-15-9: burpees, front squats – 135# (85#) 400 meter run   crossfit.com

  5 rounds for time of: 10 kettlebell swings – 32kg (24kg) 15 toes to bar 30 double unders     crossfit.com

Amazing Grace will be taking place at the RedShed on October 16th, 10:00AM – 2:00PM Event information: To participate in Amazing Grace, and receive an Amazing Grace T-shirt, click here to make your $35.00 donation before October 6th, 2010. When filling out the donation form, please remember to include RedShed CrossFit as your Affiliate. Due

3 rounds for time of: 30 walking lunges (total steps) 30 pendulum push-ups 30 ring rows 30 med ball cleans With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead.  Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand on