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4 rounds for time of: 400 meter run 50 squats post times to comments: main site wod DAY 52 of the burpee challenge

"Fight Gone Bad!" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a

RedShed Rest Day or Make-up Day:  make-up a WOD you missed, or do one that you know you will miss. or Strength Day:  front squat 5,5,5,5,5 or Bonus WOD:  400 meters of walking lunges main site WOD is our Day 5 DAY 50 of the burpee challenge (please visit the comments to see the status of

Tabata Something Else 20 seconds of work, 10 seconds of rest, 8 rounds each of: pull-ups push-ups sit-ups squats post tabata score and total score to comments: compare scores to 4/27/08 main site wod– one of my fav's DAY 49 of the burpee challenge (still time to buy-in to the day 50 buy-out!) Thursday July

7 rounds for time of: 7 deadlifts 7 squat cleans 7 push press all with 115# (75#) barbell BONUS WOD: 50 double unders for time or 2K row for time   post times to comments: main site wod - very cool DAY 48 of the burpee challenge   $150 raised so far, for the Day 50

For time: 750 meter row 21 ring dips 21 burpees 400 meter run 15 kettlebell swings – 32kg (24kg) 15 double-unders 500 meter row 9 thrusters – 115# (75#) 9 power hang cleans – 115# (75#) 200 meter run post times to comments: main site rest day DAY 47 of the burpee challenge The link to register

RedShed Rest Day Another good week.  We are in the midst of summer, yet we are still averaging more than 20 athletes a day in the shed.  That is a true sign of consistency and the will to get better! When you arrive at the shed on Monday, you will see an additional 150 square

Steph's Birthday WOD for time: 30 box jumps 30 pull-ups 30 front squats – 95# (65#) run 800 meters 30 front squats 30 pull-ups 30 box jumps Stephanie (Janine's sister) will be 30 on July 6th.  She is a true athlete, an avid runner and competitive soccer player (that is her in the pink hat,

5 rounds for time of: 5 deadlifts – 250# (165#) 10 burpees Hands must remain on the bar while all 5 reps are controlled back to the deck.  If you drop the bar, the rep doesn't count… so don't drop it on your fifth rep, or on any rep for that matter!  5 minutes of fun will

RedShed Rest Day or Make-up Day: make up a WOD you missed, or pick one you know you will miss. or Strength Day: push press 3,3,3,1,1,1 or Bonus WOD Options: AMRAP in 20 minutes 5 ball cleans 10 pistols 15 double unders or 15 ohs 10 k2e 5 hspu main site rest day DAY 43