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What sport did Pat play in college? RUGBY Who was the main ShedHead featured in the first video posted on the blog? BEARD How many married couples currently train at the Shed? 10 Where did J9 attend college? RUTGERS UNIVERSITY What color was the original big chalk bucket? RED (OF COURSE!) Who admitted in their […]

 For time: 400 meter run 35 hand release push-ups 200 meter sandbag carry 40 goblet squats – 24kg (16kg) 200 meter sandbag carry 45 burpees 400 meter run         crossfit.com

Athlete's Choice Level 1 21-15-9, for time:  overhead squats – 95# (55#), pull-ups   Level II 21-15-9, for time:  overhead squats – 115# (75#), pull-ups   shedkicker 21-15-9, for time:  overhead squats – 135# (85#), chest to bar pull-ups            crossfit.com

Complete as many rounds as possible in 15:00 of: 20 sumo deadlift high pulls – 75# (55#) 20 box jumps – 20" box 20 push press – 75# (55#) 20 double unders      crossfit.com

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3 rounds for time of: 15 overhead squats – 95# (55#) 30 deadlifts – 95# (55#) 200 meter sandbag carry – 45#   ((if you are participating in the ego challenge tomorrow, I would suggest taking today as a rest day!))   crossfit.com

"Friday the 13th!" 13 rounds for time of: 13 wall ball shots 13 double unders (sub 13 lateral tuck jumps for double unders)   crossfit.com

Athlete's Choice 1) rest day 2) day 4 wod For time: 10-9-8-7-6-5-4-3-2-1 pull-ups box jumps – 24" (20") abmat sit-ups        crossfit.com

Athlete's Choice For time: 2000 meter row – 4 burpees every minute on the minute, starting at minute zero   shedkicker: 5 rounds for time of: 5 muscle-ups 10 ohs – 115# 15 t2b 20 ghd sit-ups   crossfit.com

5 rounds for time of: 400 meter run 45 sandbag squats – 45# (mens rx'd-front squat, women's rx'd-back squat)       crossfit.com