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10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups   post times to comments: compare times to 05/22/2009 main site WOD

That was a tough week! Take advantage of the rest day, and get yourself geared up for another week of training. As you keep moving forward, it is important NOT to forget where you started.  On this rest day, take some time to reflect on your own transformation, but remember to remain humble.  "For he who exalts himself will be humbled,

"Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 pull-ups   post times to comments: compare times to 6/13/2009 main site WOD

Strict Press: 5,4,3,2,1 For time: 1000 meter row 21 knees to elbows 21 back extensions 750 meter row 15 k2e 15 back extensions 500 meter row 9 k2e 9 back extensions 250 meter row post times to comments: main site rest day

RedShed Rest Day Need a rest day?  Take it, or come in and work on your skills…practice your double unders, etc. Strength movement: power clean 1,1,1,1,1,1,1 Have a friend interested in the shed?  Bring 'em in today for a free intro WOD! main site WOD

Matt's Birthday WOD  Matt is one of the "founding fathers" of the RedShed.  Several months after the birth of the shed, Matt joined his brother in a quest for ultimate fitness.  On his journey, I witnessed him change physically and mentally.  I saw an ego broken down, and built back up.  Matt has been humbled,

21-18-15-12-9-6-3 deadlift – 225# (155#) ring dips   post times to comments: main site rest day

Back Squat: 5, 5, 5, 5 Complete as many rounds as possible in 10 minutes of: 10 wall ball – 20# (15#) 10 box jumps 10 kettlebell swings – 24kg (16kg) – CF Standard Swing post final loads and rounds to comments: main site WOD DAY 4 of the pull-up challege

Join us for a 5K today in Jefferson Township. The Run for Wrobo begins at 9:00AM at the Jefferson Township Municipal Building.  Click on the links in the right sidebar for registration forms and directions. Great run for a great cause!        

Complete as many rounds as possible in 20 minutes of: 9 pull-ups 27 burpees 9 hang cleans – 135# (85#)   post rounds to comments:   main siteWOD