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Choose your Hero WOD! "Hansen" 5 rounds for time of: 30 kettlebell swings – 32kg (24kg) 30 burpees 30 GHD sit-ups   "D.T" 5 rounds for time of: 12 deadlifts – 155# (95#) 9 hang power cleans 6 push jerks   post times to comments: main site NICE! 

"Tabata Something Else" 20 seconds of work, 10 seconds of rest, for 8 rounds each of: pull-ups push-ups sit-ups squats   post tabata and total score to comments: compare scores to 07/08/09 main site

"Allyson" 5 rounds for time of: 135# (85#) 2 squat cleans 3 thrusters 5 front squats 10 burpees   post times to comments: compare times to 5/19/09 main site  

Welcome back Sena (& SvW)!… and Feran made his first appearance at the RedShed! As we approach our 1-year anniversary of RedShed CrossFit, please take some time to reflect and comment on your CrossFit experiences.  Maybe you started CrossFitting on your own, or at another affiliate, but you ended up in the shed! Rest Day

For Time: 10, 9, 8, 7, 6, 5, 4, 3 , 2, 1 kettlebell swings – 32kg (24kg) GHD sit-ups 200 meter run   post times to comments: main site

"Happy Birthday David" For time: 29 deadlifts 29 hang cleans 29 front squats 29 push presses 29 box jumps 29 K2E (115# (75#) for the first 4 movements)   post times to comments: David has not been with us long, but he has made some great strides during his time in the shed.  He discovered

"Row, Annie, Row!" For time: 50,40,30,20,10 calories – rower double unders (cannot double under?  multiply the number of double unders by 4 and do singles – 200, 160, 120, 80, 40) post times to comments: main site

For time: 10 squat cleans – 95# (65#) 10 push-ups 10 pull-ups 20 squat cleans 20 push-ups 20 pull-ups 30 squat cleans 30 push-ups 30 pull-ups post times to comments: main site

Today there will be A.M. training only.  RedShed will be open for training until noon.  Please contact me if you plan to train this morning.  Wednesday, the RedShed will be open for training at 4PM. Rest day topic: Your nemesis… what is it and what are you doing to defeat it? main site FGB 4

Strict Press: 5,5,5,5 7 rounds for time of: 10 sumo deadlift high pulls – 95# (65#) 10 ring dips   post final loads and times to comments: week 8 of the pull-up challenge main site fgb4 slideshow