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For Time: 1000 meter row 3 rounds of: 15 thrusters – 75# (45#) 15 pull-ups post times to comments: compare times to 05/11/09 main site WOD    

Complete the following reps and movements for time: 21-18-15-12-9-6-3 knees to elbows box jumps   post times to comments: main site WOD day 2 of the pull-up challenge (don't forget to log your pull-ups)      

RedShed Rest Day Great week ShedHeads!  We saw a lot of progress, and some amazing displays of accomplishment.  This weekend is FGB 4, so if you haven't registered a donation page yet, DO IT NOW!!.  We have raised over $2000 so far, but we are not even half way to our team goal of $5000. 

mplete the following for time: 400 meter run 3 rounds of: 5 power cleans – 135# (85#) 10 kettlebell swings – 24kg (16kg) 15 push-ups 500 meter row 3 rounds of: 5 power cleans 10 kettlebell swings 15 push-ups 400 meter run   post times to comments: main site WOD (looks awesome!)        

Push Press: 5,5,5,5,5 Complete as many rounds as possible in 10 minutes of: 10 squats 10 ring dips 10 burpees     main site WOD

RedShed Rest Day Come in today and make up a WOD you missed, or work on some skills and/strength. Strength WOD: hang squat cleans 1,1,1,1,1,1,1 Bonus WOD=main site WOD, Daniel **the shed will be closed from 9/29 – 10/2 for vacation** (we will be open on Monday and Saturday of that week) Cooler weather is

5 rounds for time of: 5 back squats – 225# (135#) scale accordingly 15 pull-ups 35 double unders   post times to comments: main site rest day **shed will be closed 9/29-10/2 for trainer vacation** (we will be open on Monday and Saturday of that week) Greg Cameron WRECKED this WOD!  He gets my vote

"Diane" For time: 21 – 15 – 9 deadlifts – 225# (155#) handstand push-ups post times to comments: main site WOD

"The Bear Complex":  Modified from main site, with a time component 5 rounds of 7 cycles with 1 minute rest between rounds of: 1 power clean – 95# (65#) 1 front squat 1 push press/jerk 1 back squat 1 push press/jerk (behind the neck) Rules of the "modified bear": Rx'd = NO RE-GRIPPING the bar

Rules: CHALLENGE BEGINS MONDAY 9/14/09 Identify your max pull-up goal you want to reach by February 2010, and every Monday perform a max effort of pull-ups and record your reps (logbook provided).  In January and February, perform a max effort of pull-ups on Mondays and Fridays, until you have reached 30 days of pull-ups. Grip