admin

With a continuous running clock, complete the following for total reps: 5 minutes of burpee box jumps – 24" (20") 4 minutes of pull-ups 3 minutes of sumo deadlift high pulls – 75# (45#) 2 minutes of push press – 75# (45#) 1 minute of front squats – 75# (45#)        crossfit.com

9am-12pm Rowing Workshop Today! Thank You Sandra!!      

Complete the following for time: 25 box jumps – 24" (20") 5 rounds of: 20 sit-ups, 20 kettlebell swings – 24kg (16kg) 25 box jumps          crossfit.com

Brian (BOC) *missing in action*  ShedHead since: September 2009 Favorite WOD/movement: Fight Gone Bad / pull-ups Least favorite WOD/movement: Any WOD with squats or deadlifts / double unders Most noteable achievement: other than being able to rx most of the time now, when I joined that wasn’t the case, I can now do pull ups

    7 rounds for time of: 15 deadlifts – 135# (95#) 15 burpee bar hops (17 minute cap)  shedkicker: cannot be modified "J.T" 21 – 15 – 9 handstand push-ups ring dips push-ups (15 minute cap)   crossfit.com

Strength- weighted pull-up: 1,1,1,1,1 Endurance- 5k row (since there were no takers last week!) crossfit.com

We are adding a new link to the RedShed website – The Athlete Profile Page! If you would like to be a part of the profile page, please provide the following information: Start date Favorite WOD &/or movement Least favorite WOD &/or movement Most notable personal achievement since starting CrossFit Describe the shed in 3

**morning training will go from 6am-11am today** **no changes to afternoon training**  For time: 1000 meter row 100 wall ball shots 1000 meter row   shedkicker: cannot be modified – 135# (95#) complete the following for time: (20 minute cap) 50 double unders 2 squat clean & jerk 40 double unders 4 squat clean & jerk

Strrength- overhead squat: 1,1,1,1,1 "Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 pull-ups      crossfit.com

Strength- push press: 1,1,1,1,1   Complete as many rounds as possible in 20 minutes of: 15 ring dips 20 sit-ups 25 squats Jeff is back in action, just 10 weeks after breaking both bones in his lower leg!  Keep up the good work Jeff!           crossfit.com