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Warm-up:  500m row OR 400m run 3 rounds of: 10 ghd sit-up, 10 back extensions, 10 inchworms 5:00 foam roll/mobility   Shedkickers for week of 110509: “Amanda”9-7-5muscle-ups (ctb pull-ups)squat snatch – 135# (95#) 7 rounds for time of:5 deads – 275# (205#)7 hspu9 “L” pull-ups For time:200 double unders 5 front squat – 135# (95#)150 […]

Mother’s Day Message from the shed We got some badass Moms in the RedShed!  Just check out the pics on our site!  Pretty damn motivating, I say! Mother’s Day is a very important day, and I am glad that all the Moms out there get their own special day.  Now I know we all don’t

Day 6Warm-up500m row400m run5:00 foam roll/mobility   WODFor time:75 double unders (300 singles)60 h-r push-ups45 pull-ups30 overhead squats – 95# (65#)15 squat cleans – 95# (65#)5 squat snatch – 95# (65#)       crossfit.com  

Day 5Warm-up10 burpees, 10 t2b, 3 rounds5:00 foam roll/mobility   WOD3 rounds for time of:30 kb swings – 32kg (24kg)200m run30 ghd sit-ups  Potluck gathering tonight! Last WOD starts at 7 PM!         crossfit.com  

Day 4 – Active Rest Day Use this day for some active rest.   Choose something you enjoy! Go hiking, running or biking.  Don't beat yourself up, but be active for more than 20:00.  See you tomorrow!          crossfit.com  

Day 3Warm-up1500m row5:00 foam roll/mobility   WOD5 rounds for time of: 115# (75#)15 sdhp20 ring dips      crossfit.com

Day 2Warm-up10:00 snatch practice5:00 foam roll/mobility   WODbuy-in = 15 squat snatch – 75# (45#)3 rounds of:10 bar-facing double burpees15 pull-upscash-out = 50 wall balls       crossfit.com  

Day 1Warm-up10:00 jump rope skills5:00 foam roll/mobility   WODFor time:400m run45 back squats – 135# (85#)30 push press – 135# (85#)250 double unders (500 singles)       CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE WOD as a

CFG Open… from the outside looking in..  

The Open, from the outside looking in. Competition brings out the best and the worst in people.  I saw amazing things happen over a span of 7 weeks.  I also witnessed, heard and read things that made me want to lock the doors to the shed and move all the equipment back into my garage.