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Air Force WOD For time: 20 thrusters 20 sumo deadlift high pulls 20 push jerks 20 overhead squats 20 front squats ~perform 4 burpees every minute on the minute… including minute zero! (meaning the wod starts with 4 burpees).  Rx'd is 95# (65#)~          day 61 of the burpee/d-u challenge crossfit.com

RedShed Rest Day Happy Birthday Lori!   Open Gym:  3pm-7pm Strength:  deadlift 5,5,5,5,5 Endurance:  1500m row, 2min rest, 750m row, 1min rest, 500m row, 30sec rest, 250m row Our beloved ShedHeads, Kat & Matt (owners of the Oak Ridge Martial Arts Acadamey), recently upgraded their space.  Check out the photos of their new dojo!  Congrats

"VonRon"   Complete the following  reps/rounds format, 3 rounds for time: 27 squats… then 3 rounds of: 3 deadlifts – 155# (95#) 3 hang cleans – 155# (95#) 3 thrusters – 155# (95#) …so you do 27 squats, then 3 rounds of 3 deads, 3 hang cleans & 3 thrusters… that is ONE ROUND!  Complete

Overhead squat: 5,5,5,5,5   Complete the following for total number of reps: 4 minutes of rowing (count calories as reps) 3 minutes of pull-ups 2 minutes of push-ups 1 minute of ghd sit-ups   day 58 of the burpee/d-u challenge crossfit.com

"Filthy Fifty" For time: 50 Box jump50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders compare times to 11/13/2009 (fyi, we are all actually in the modified column today since rx'd F50 calls for 24"box jumps)

RedShed Rest Day   The Squat!!  What's NOT TO LOVE about the squat??      Another week in the books.  Got a bit of a blast from Old Man Winter, but we survived it.  After all, we have been spoiled.  It used to snow like that A LOT when I was a kid (am I really that

4 rounds for time of: 25 thrusters – 75# (55#) 25 push-ups 25 ring rows         day 55 of the burpee/d-u challenge crossfit.com

A.M. TRAINING CANCELED P.M. TRAINING WILL GO ON AS SCHEDULED 3PM-9PM – UNLESS OTHERWISE POSTED PLEASE CHECK BACK FREQUENTLY FOR UPDATES     "Fight Gone Bad" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from

RedShed Rest Day (Happy Birthday Alex, hope you are having fun in Hawaii)   Due to deteriorating driving conditions, which are to worsen as the day progresses, the gym will be closed today.  There will be no open gym or 1 on 1 training today! We will resume normal training hours tomorrow.  If you must travel

"Ro" 4 rounds for time of: 12 squat cleans – 95# (65#) 12 push press – 95# (65#) 12 back squats – 95# (65#) 12 box jumps   Rosemary is celebrating a birthday, as well as many accomplishments in life and in the shed!  In April, Ro will have been with us for 1 year,