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For time: 12 squat snatch, 20 wall ball 9 squat snatch, 30 wall ball 6 squat snatch, 40 wall ball 3 squat snatch, 50 wall ball 95# (65#) – scale barbell accordingly to avoid the "power snatch-overhead squat response"       CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results […]

Stop the madness. You cannot eat perfectly, work out perfectly, live perfectly… Continue reading Perfection Is Not Reality   More snow in the forecast this week!  Good thing you do CrossFit!!    crossfit.com crossfitlisbeth.com

For time: 500 meter row 100 double unders (400 singles) 60 wall ball shots 20 ghd sit-ups ghd criteria: rx'd – one hand (or both) touch floor on the descent, one or both touch foot plate on the ascent… every rep, no exceptions. modified – anything but rx'd criteria!     crossfit.com crossfitlisbeth.com  

Complete as many reps as possible in 10:00 of: bodyweight deadlifts perform 5 pull-ups every minute on the minute, starting at minute zero! cash-out: 3:00 max effort burpees WOD score= total deads+total burpees   crossfit.com crossfitlisbeth.com  

Snow Update: Shed is closing at 7 PM tonight! Most likely there will NOT be AM training hours tomorrow – check the blog before coming in. Stay safe and warm!   Complete as many rounds as possible in 20:00 of: 30 ring dips 30 squat cleans – 95# (65#)     shedkicker For time: 95#

For time: buy-in: 60 kb swings – 24kg (16kg) 21-15-9: power snatch, ohs – 75# (45#) cash-out: 50 K2E       shedkicker 15:00 AMRAP of: 95#, 65# 1 snatch grip deadlift 1 hang power snatch 1 power snatch 1 ohs 1 squat snatch 15 pull-ups ((every round, add 1 rep to each barbell movement,

"No Mo Chemo WOD" 8 rounds for time of: 8 pull-ups 8 T2B 8 burpees 8 box jumps – 24" (20") 8 kb swings – 32kg (24kg) 8 goblet squats – 32kg (24kg) 8 hand release push-ups 8 med ball clean wall ball shots       As a small community in the realm of

Rest Day Reflection… cool stuff going down at the shed and Something to ponder on your rest day… …a 30 day challenge, you vs. food!   Details to be posted soon!

Some of you come to the shed a lot, others not so much.  Sometimes life gets in the way of the stuff we really want to do, that is understood.  But I’m not going there! This isn’t a guilt trip-diatribe… I’m not gonna type from my 30″ (soap) box jump.  Instead, I am just going

7am-9am WOD (8am cut-off) 9am-10am Flexibility Training ($10, bring a mat!) 10:15am-12pm WOD (11:15am cut-off)     6 rounds for time of: 8 goblet walking lunges 16 goblet squats 24 kettlebell sumo deadlift high pulls men's rx'd= 24kg women's rx'd= 16kg   crossfit.com crossfitlisbeth.com