admin

"Karabel" 10 rounds for time of: 3 snatches – 115# (75#) scale up or down accordingly 15 wall ball – 20# (15#)   post times to comments: compare times to 02/06/2009 main site rest day DAY 91 of the burpee challenge DAY 18 of the paleo challenge  

5 rounds for time of: 7 handstand push-ups 30 double unders   post times to comments: main site WOD DAY 90 of the burpee challenge DAY 17 of the paleo challenge (today's WOD courtesy of Rob Miller)

For time: 21-18-15-12-9-6-3 front squats – 135# (85#) push-ups post times to comments: main site WOD DAY 89 of the burpee challenge DAY 16 of the paleo challenge

RedShed Rest Day This week we got back on the bar twice, and there was very little carnage!  We were witness to major improvements in form and intensity.  And we had the privilege of a visit from Mr. Miller (orange shirt)!  It was great to have a CrossFit Certification Staff member in the shed. Enjoy the pics

Complete as many rounds as possible in 20 minutes of: 20 single arm kettlebell swings (total), alternating arms – 24kg (16kg) 20 squats 20 knees to elbows post rounds to comments: main site rest day DAY 87 of the burpee challenge DAY 13 of the paleo challenge

5 rounds for time of: 15 push press/push jerk – 95# (65#) 30 box jumps post times to comments: Bonus WOD 1: 100 double unders for time Bonus WOD 2: max push-ups in 3 minutes post bonus stats to comments: main site WOD DAY 86 of the burpee challenge DAY 12 of the paleo challenge

Option 1: Rest Day Option 2: Make-up Day Option 3: Strength Day, hang squat clean 1, 1, 1, 1, 1, 1, 1 Option 4: Bonus WOD, "Karen" – 150 wall ball shots for time! Option 5: Skills Practice main siteWOD DAY 85 of the burpee challenge DAY 12 of the paleo challenge

10 rounds for time of: 15 deadlifts – 135# (95#) 10 pull-ups post times to comments: (we have done the infamous "deadlift/push-up wod" several times… now let's see what happens when we take away the push-ups and insert the pull-ups!) main site WOD=Linda DAY 84 of the burpee challenge DAY 11 of the paleo challenge

For time: 1000 meter row 3 rounds of: 25 ring  push-ups 25 sit-ups 25 back extensions post times to comments: main site rest day DAY 83 of the burpee challenge DAY 10 of the paleo challenge

5 rounds for time of: 5 thrusters – 135# (85#) 15 burpees post times to comments: main site wod DAY 82 of the burpee challenge DAY 9 of the paleo challenge