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Athlete's Choice   For time: 21 overhead squats – 95# (65#) 42 box jumps – 20" box 15 overhead squats 30 box jumps 9 overhead squats 18 box jumps        Shedkicker: For time: 25 overhead squats – 95# (65#) 50 double unders 15 overhead squats 30 double unders 10 muscle-ups 30 double unders […]

  5 rounds for time of: 30 wall ball shots 15 push-ups     the jars are multiplying!!! praying to the almond butter gods works!  crossfit.com   Good Luck to Bryan as he heads out to Texas for Air Force Basic Training!  I have a feeling he might be in this push-up position quite a bit!  Best of

Athlete's Choice 1) rest day 2) strength 3) Day 4 WOD For time: 150 kettlebell swings – 24kg (16kg)   Shedkicker: 30 muscle-ups for time   crossfit.com This is how I spent my lunch break yesterday!  Thanks to Lily, John and Aaron!

10 rounds for time of: 12 pull-ups 12 burpees   check scores from 03/29/2010     crossfit.com

For time: 21 – 15 – 9 deadlift – 225# (155#) ring dips back extensions   crossfit.com  

  "Murph" For time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.   or    Mini "Murph" For time: 800 meter run 50 pull-ups 100 push-ups 150

RedShed Rest Day Sunday thoughts: CrossFit is evolving shedheads… are you? Are you still learning, eager to practice your skills? Do you embrace your suckiness? Have you been listening, have you been watching, have you been experiencing? Have you become empowered by the internal competition? Did you learn from your failures? Have you surprised yourself,

For time: 21-15-9-15-21 K2E burpees OH walking lunges – 45# plate (15# plate)        crossfit.com **Monday July 5th, we will be open 6am-2pm**

Upside down "Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 handstand push-ups hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd.  women-hands on floor, head to abmat=rx'd          crossfit.com **Monday July

Athlete's Choice (please remember we are open from 4pm-9pm today, and every Thursday for the summer) 1) Rest Day 2) Strength 3)Metcon 1 or 2 Metcon 1 For time: 21-15-9 overhead squats – 95# (65#) toes 2 bar box jumps – 24" (20")   Metcon 2 "Annie" For time: 50,40,30,20,10 double unders sit-ups   crossfit.com