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5 rounds for time of: 30 kettlebell swings – 24kg (16kg) 10 pull-ups ((shedkickers, use the heavy kb and do chest to bar pull-ups))         crossfit.com wall ball cap = as many wall balls you can complete during "Jane Says" by Jane's Addiction.

For time: (25 minute cap) 3-4-5-6-7-8-7-6-5-4-3 squat clean thrusters – 135# (85#) burpee box jumps – 24" (20")         crossfit.com wall ball cap = 0   **Attention ShedHeads** We want to try to get Rick in on the 31st for an hour of Flexibility Training, 11am-12pm.  If you are interested in attending,

Athlete's Choice Complete as many reps as possible in 10:00 of: 95# (65#) thrusters… … perform 5 burpees every minute on the minute, starting with minute zero.       shedkicker 3 rounds for time of: 7 muscle-ups 30 back squats – 135# 7 handstand push-ups   crossfit.com wall ball cap = How many wall

And oh boy, it is a much needed rest day indeed! As we recover from the Hoboken Winter Challenge, we will be filtering through hundreds of pics to put together a nice album… hopefully to be posted on Monday. A reminder to all that our Holiday WOD and Party is on Saturday the 18th.  If

   Cost: $12 Free Shipping Click on the “add to cart” button to order! 

For time: 1000 meter row 60 wall balls 30 deadlifts – 135# (85#) 10 power cleans – 135# (85#) 100 double unders ((sub for double unders is 30 box jumps – 20"box)           crossfit.com wall ball cap = you have 5:00 to get 100 wall balls… …if you don't reach 100 before

5 rounds for time of: 10 kettlebell swings – 32kg (24kg) 30 hand-release push-ups 200 meter sandbag carry       crossfit.com wall ball cap = 55

Maximum repetitions of: 3:00 of: squat snatch – 95# (55#) 3:00 of: burpees 3:00 of: push press** – 95# (55#) 3:00 of: med ball cleans 3:00 of: wall balls ** shedkickers do muscle-ups instead of push press             crossfit.com  

With a 155# (95#) barbell, perform 5 rounds for time of: 5 front squats 15 pull-ups 35 double unders ((sub for double unders is 100 singles))       crossfit.com wall ball cap = max effort in 10 minutes  

For time: buy-in= 50 kettlebell swings – 24kg (16kg) 3 rounds of: 10 sumo deadlift high pulls – 115# (75#), 50 squats cash-out= 30 knees to elbows     crossfit.com wall ball cap = 60