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"Cindy" Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare scores to 11/27/2009   crossfit.com

RedShed Rest Day The first run of 2010!  The Leprechaun Leap 5K, 1:00pm at the ITC! Times and photos to be posted later today!! (all you RedShed mudders better be there!) Congrats Janine, first overall female!!  She also placed in the silly push-up contest at the end, as did our beloved Sensei, MVW!!                crossfit.com

For time: 5 overhead squats – 75# (45#) 10 hang power snatch – 75# (45#)  20 box jumps 30 ring push-ups 40 squats 50 sit-ups 40 squats 30 ring push-ups 20 box jumps 10 hang power snatch 5 overhead squats     crossfit.com

Athlete's Choice: choose one of the AMRAPs below…. and note, if you choose wod 1 it must be performed as rx'd! (1)Complete as many rounds as possible in 20 minutes of: 5 muscle ups 10 handstand push-ups (head 2 floor) 15 double unders   (2) Complete as many rounds as possible in 20 minutes of: 5

RedShed Rest Day   Open Gym:  3pm-7pm Strength:  step-up 5×5 each leg Endurance:  250 meter row, 200 meter run, 5 rounds Take a look, 32", 24", 20" boxes… all of which were made and/or modified by a ShedHead.  That is what is so awesome about our athletic community… people contribute… …just because! Thanks MattVW, Randy

Wall walks: 5 rounds – in a push-up position, place the soles of your feet on the wall.  As you walk your hands towards the wall, walk your feet up the wall until you are in an inverted position.  Hold for a 3 count, and walk back to original position.  Do this 5 times.  (sub

Power clean: 5,5,5,5,5 (hands must remain on bar, touch & go, 5×5) For time: 500m row 21 K2E, 21 box jumps 500m row 15 K2E, 15 box jumps 500m row 9 K2E, 9 box jumps   crossfit.com  

"The Menace" 3 rounds for time of: 15 hang squat cleans – 115# (75#) 30 push-ups 15 thrusters – 115# (75#) 30 pull-ups   Who is the man behind the bumpers??       compare times to 09/07/2009 Jane-31:18 (45#, apu)Lisa-33:03 (45#, jumping pu)Ed-32:06 (45#, jumping pu)Cheryl-29:37 (55#, jumping pu)CK-25:13 (35#, ring pu)Melanie-27:30 (65#, apu)KennyG-36:29 (jumping pu)Janice-27:16

RedShed Rest Day Looks like a couple of guys are ready for the mudder!  This now makes three 5 finger footed athletes at the shed! (and one adjunct… Maria in Hawaii!)  Who will be the next one to sport these skips?? Next Saturday, Maria will be competing in the CF sectionals in Hawaii.  Even though she is hundreds of miles

9 minutes, max effort – kettlebell swings, active rest – barbell push press 2 minute rest 9 minutes, max effort – wall ball shots, active rest – push-ups WOD format/rules:  for the first 9 minutes, swing the kettlebell (CF Standard swing) until you can no longer maintain the standard swing (swing until failure).  Upon puttting