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Athlete's Choice 3 rounds for time of: 25 thrusters – 75# (45#) 25 back extensions     shedkicker: For time: 50 wall ball, 10 muscle-ups 40 wall ball, 8 muscle-ups 30 wall ball, 6 muscle-ups 20 wall ball, 4 muscle-ups 10 wall ball, 2 muscle-ups compare scores to 04/28/10   crossfit.com

Welcome to the RedShed CrossFit Blog Rules page! It is very important to us that you understand who we are, and what we are about.  RedShed CrossFit started in a 340 sqft garage, embracing the grassroots philosophy set forth by Coach Glassman.  We have been fortunate enough to grow our community, out-grow our garage and

5 rounds for time of: 10 double burpees – (two push-ups per burpee, hand release at the bottom of every push-up) 20 kettlebell swings – 24kg (16kg) 30 45# sandbag walking lunges (total steps)   crossfit.com

4 rounds for time of: 5 hang power snatch – 95# (55#) 15 overhead squats – 95# (55#) 30 pull-ups   day 2 as rx'd: Pat-21:50, Kat-21:18, Lily-21:45, Gavin-21:23, Kaschak-17:41, Andrew-17:49,   Melanie-20:28, Tim-18:49, Charlie-17:57, Scott-17:41, Janice-17:49 day 2 scaled up: Brendan-17:50 (115#) day 2 modified: Mike-16:28, VonRon-19:15, Ken-16:02, DMB-11:08, DP-14:40, Kim-38:00, CKL-13:06 crossfit.com

For time: run 800 meters 21-15-9: deadlifts – 185# (135#), ring dips run 800 meters      crossfit.com day 1 as rx'd: Tim-15:02, Gavin-12:26, Andrew-14:20, Lou-15:46, Scott-13:59 rx'd/scaled up to 225#:  Brendan-13:10, Kaschak-14:20, VonRon-16:21, Charlie-17:25 day 1 modified dips and/or deads:  DP-19:42, Lily-18:09, Kim-21:34, Kat-20:15, Mike-13:12, Ken-19:50, DMB-16:07, Ro-15:09, CKL-15:45, Cheryl-17:21, Janice-18:31, Anna-17:29, Deb-17:57 (155#)

Primary Lifts: snatch hang squat clean push jerk   Auxillary Lifts: front squat deadlift strict press/push press   Use the month of August to work on mastering proper technique for the primary lifts, ultimately striving to reach a 1RM by the end of the month (of August).  September and October, we will continue to work

Rest Day crossfit.com

5 rounds for time of: 30 seconds – max reps of 135# (85#) hang cleans 30 seconds – max reps of burpees 1 minute rest immediately after completing round 5, choose one of the following "finishers"… notice there is no "D none of the above"!!  You MUST choose a finisher to cash-out of this WOD!

"The Real McCoy" 5 rounds for time of: (20:00 cap) 30 wall ball shots 40 double unders ((sub for double unders is 40 lateral tuck jumps)) compare scores to 04/14/2010     crossfit.com  

Athlete's Choice: 1) Rest Day 2) WOD A 3) shedkicker WOD A 5 rounds for time of: (14:00 cap) 15 kettlebell swings – 24kg (16kg) 15 burpees compare scores to 04/28/10 shedkicker 3 rounds for time of: 3 squat snatch – 115# 5 muscle-ups 7 hspu   crossfit.com