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For Time: 800 meter RUN walking lunges, 100ft. 135# hang clean, 21 reps walking lunges, 100ft. 135# hang clean, 15 reps walking lunges, 100ft. 135# hang clean, 9 reps walking lunges 100ft. 135# hang clean, 3 reps 800 meter RUN (scale hang cleans accordingly… as rx'd = 135#, 85#) post times to comments: main site wod

Tabata Something Else 20 seconds of work, 10 seconds of rest, 8 rounds of each: pull-ups push-ups sit-ups squats Keep track of total reps each round for each movement.  Add lowest rep round for each movement for Tabata Score, and add total reps for a Total Score. post Tabata and Total Scores to comments: main

RedShed Rest Day We are experiencing a couple of days of summer (in April), so take advantage of the weather and enjoy the rest day outside! The last week in the shed is upon us, let's make it a good one! Just want to make note of a few things: next 5k is Saturday, May

"The Filthy 50" For time:50 box jumps50 jumping pull-ups50 kettlebell swings, 24kg50 walking lunge steps (total)50 knees to elbows50 push press, 45#50 back extensions50 wall balls, 20#50 burpees50 double unders post times to comments: main site rest day (with some very cool videos)

Complete as many rounds as possible in 20 minutes of: 35# (20#) dumbbell thrusters, 12 reps burpee box jumps, 9 reps "L" pull-ups, 6 reps post total rounds to comments: main site wod

RedShed Rest Day As you are traveling into Green Township, and turning onto Whitehall Road heading toward that "red garage", have you ever asked yourself "why am I doing this?", or "what the **** is going to be on the board today?" So, what keeps you coming back?  Is it the creativity of the workouts, the

10 rounds for time of: 15 calories – rower 15 double unders post times to comments main site wod

5 rounds for time of: 185#(115#) back squat, 10 reps ring dips, 20 reps post times to comments: main site rest day

Ascending Ladder: 6 rounds, perform 10 reps in round 1 then add 1 rep each round until you reach 15 reps of each movement.  It's all on the clock! (for time) row-calories back extensions sumo deadlift high pull – 95#, 55# box jumps main site wod

RedShed Rest Day… We have had a handful of new athletes giving the shed a shot, and we welcome you all with open arms (and squats!). Being new to CrossFit lends itself to many questions, especially for those athletes who have been training using traditional methods.  Please take some time during this rest day to