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Happy Memorial Day! Today's training is in honor of all of the fallen heroes that have made this country, and our hometowns safe.  They gave their lives… …so when this gets tough, remember. 5 rounds for time of: 21 burpees 15 power snatch – 75# (45#) 9 thrusters – 115# (75#) post times to comments: […]

RedShed Rest Day …a well deserved one, just ask these guys! This was a hard week, yet you all delivered on performance, persistence and passion.  You may have lost some skin, but you are learning a lot about your athletic potential.  I witnessed marked improvement this week, and I am sure it will continue. Today

"Sleeping Badger" for time: 30 squat cleans, 95# (55#) 30 pull-ups 20 squat cleans 20 pull-ups 10 squat cleans 10 pull-ups run 400 meters post times to comments: main site rest day Today is DAY 3 of the 100 day burpee challenge.  That means you do 3 burpees today. If you are buying in today,

WELCOME TO THE ZINCTOWN HISTORIC PRESERVATION 5K RUN/WALK FRANKLIN DAY KICK–OFF EVENT 9:00 AM on SATURDAY, JUNE 27TH, 2009 Registration at 7:30 A.M. AT THE FRANKLIN HERITAGE MUSEUM 95 MAIN STREET, FRANKLIN, N.J. SPONSORED BY THE FRANKLIN HISTORICAL SOCIETY FEES FOR : Early registration up to June 15th $15. Registration Through June 27th $20. Race

The Rules: 100 days in a row of burpees/double unders… DAY 1=1 burpee/double under, DAY 2=2 burpees/double unders… etc.  YOU are responsible to do your burpees/double unders on the days you are not in the shed, or when the shed is closed, otherwise, see rule #3.  (hint, you might want to get yourself a jump rope

10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups last done on 3/30/09 & 12/04/08 post times to comments: main site wod=Michael Day 2 of the 100 day burpee challenge.  You must complete 2 burpees today.  If you are buying in today, you owe 3 burpees (1 for yesterday, and 2 for today).

RedShed Rest Day or Make-up Day: pick a WOD on the board that you missed, or one that you know you will miss! or Optional Strength WOD: snatch 3, 3, 3, 3, 3  (this is not a power snatch!) or Skills Day: train your nemesis or main site WOD… if you're nuts!   **A.M. Training

7 rounds for time of: 10 SDHP (sumo deadlift high pull), 95# (55#) 10 ring dips   post times to comments: main site wod

"Allyson" 5 rounds for time of: 2 squat cleans, 135# (75#) 3 thrusters, 135# (75#) 5 front squats, 135# (75#) 10 burpees post times to comments: main site rest day  

"Shoeless Kelly" 10 rounds for time of: 15 wall ball – 20#, 15# 15 box jumps   post times to comments: main site WOD… looks awesome!