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bata Mash-up: 20 seconds of work, 10 seconds of rest, 8 rounds pull-ups push-ups rest exactly 4 minutes… then mash-up push press – 45# box jumps Tabata mash-up is simple: 20 seconds of pull-ups, 10 seconds rest, 20 seconds of push-ups = 1 round, we are going to do 8, rest for 4 minutes, then […]

For Time: 21 back squats – 185# (115#) 750 meter row 15 back squats 500 meter row 9 back squats 250 meter row   post times to comments: main site WOD – everybody's favorite!

5 rounds for time of: 135# (85#) clean and jerk, 5 reps knees to elbows (K2E), 10 reps double unders, 20 reps   post times to comments: main site WOD      

The Shed will be closed today and will not be open for training until 4:30 PM on Wednesday, September 2. Rest Day Options: Run, Burpee, Lunge!5 rounds:400m run10 burpees100 ft. walking lunges   or   3 rounds 800m run 50 situps post times to comments: main site WOD – Fran in a boat? DAY 30 of the paleo challenge

Complete as many rounds as possible in 20 minutes of: 5 thrusters – 95# (65#) 7 hang power cleans – 95# (65#) 10 sumo deadlift high pulls – 95# (65#)   post rounds to comments: compare to 12/29/2008 main site rest day DAY 29 of the paleo challenge **please refer to yesterday's post regarding this

This was a great week of WODs!  We had a great summer, ShedHeads!  During the month of August, we have seen some dramatic improvement in strength and speed… nice work! Just a quick note regarding milestones… Janice Garry experienced the following transformation in August:  Off the bands to jumping pull-ups to kipping pull-ups.  She can

Ye Ole RedShed" 10 rounds for time, or, Complete as many rounds as possible in 20 minutes, whichever comes first of: 15 calories – rower 10 push presses – 95# (65#) 5 deadlifts – 225# (135#) post rounds or times to comments: main site WOD DAY 27 of the paleo challenge

FINALLY… IT IS DAY 100 OF THE BURPEE CHALLENGE, SO TODAY'S WOD IS SIMPLY: 100 BURPEES FOR TIME!   For those ShedHeads NOT in the challenge, you can join us in belching glory… or toss the wall ball 150 times… "Karen" 150 wall ball shots for time! post respective times to comments: main site WOD

Option 1: Rest Day Option 2: Make-up Day Option 3: Skills Practice Option 4:  99 burpees! Rest Day Topic:  Your thoughts on the 100 days of burpees, and please refrain from profanity if possible! main site rest day DAY 99 of the burpee challenge DAY 25 of the paleo challenge There was an Estey sighting

The foundations of my early childhood focused on participation in sports.  Many years of athletics came to a competitive end after a knee injury playing high school basketball.  On the court of UNC-Chapel Hill is where my ACL and MCL tore.  As fate would have it – this was happening on the same court of