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RedShed Rest Day   Open Gym: 3pm-7pm   Strength: deadlift 6,6,6,6 Endurance: 3000m row DAY 32 of the burpee/d-u challenge   crossfit.com

Overhead squat: 6,6,6,6   For time: 750m row 21 ghd sit-ups, 21 back extensions 500m row 15 ghd sit-ups, 15 back extensions 250m row 9 ghd sit-ups, 9 back extensions   DAY 31 of the burpee/d-u challenge   crossfit.com

Ring dip descents: 6 count, 6 rounds   "Sena" 5 rounds for time of: 7 burpees 7 deadlifts 7 hang cleans 7 front squats 7 push jerks 115# (75#)   A very special birthday wish to the one female athlete that was part of the original RedShed crew.  Sena started in the garage with the workout boys

3 rounds for time of: 30 knees to elbows 30 walking lunges (total steps) 30 sumo deadlift high pulls – 24kg kb (16kg kb) 30 kettlebell swings – 24kg (16kg) VonRon paid the price for scaling up!         DAY 29 of the burpee/d-u challenge   crossfit.com Here's the video for team Lenosky/Aceto/Raymond for the

RedShed Rest Day Looks like it is time to move away from the crackberry camera and bite the bullet for a real one!  Too many fuzzy pictures I say! And speaking of pictures, what is your view?  Do you like seeing photos of the WOD, or would you prefer we keep the camera off of ya?? This

"Randall"   Complete the following for time: 33 double unders 3 rounds of: 11 squat cleans – 95# (65#), 11 pull-ups 33 burpees 3 rounds of: 11 thrusters – 95# (65#), 11 box jumps 33 wall ball shots   Today is Randy's birthday.  This spring, Randy will be with us for 1 year.  His progress can

10 rounds for time of: 5 power snatch – 95# (65#) 15 wall ball shots – 20# (15#)   DAY 26 of the burpee/d-u challenge   crossfit.com

RedShed Rest Day   Open Gym:3pm-7pm (Gym closing at 7PM today) Strength:deadlift 8,8,8,8 Endurance: 1500 meter row, 1:30 rest, 1500 meter row, 1:30 rest, 1500 meter row   **There will be no personal training or basic training today after 7PM** Preparation is key: A glimpse at our fridge on Sundays after preparing and tupper-waring meals

Front Squats: 8,8,8,8   5 rounds for time of: 15 ring dips 20 box jumps 15 ring rows   DAY 24 of the burpee/d-u challenge   crossfit.com

Back Squat: 8,8,8,8   4 rounds for time of: 25 calories – rower 25 push-ups 25 back extensions   DAY 23 of the burpee/d-u challenge   crossfit.com