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Complete as many rounds as possible in 15:00 of: 15 sumo deadlift high pulls – 95# (65#) 20 single arm kettlebell swings (total swings) – 24kg (16kg) 30 push-ups – hands release at the bottom of each push-up      crossfit.com

Rest Day The post-pregnancy comeback….look for Lisa's name back on the board in the next week or so.    crossfit.com

Athlete's Choice 3 rounds for time of: 400 meter sandbag carry – 45# 21 lateral tuck jumps – 12" (scaled up=21 double unders) 12 sandbag thrusters – 45#         For time: 500 meter row 150 double unders 50 burpees   NEILL WINNER!       compare scores to 04/16/10   crossfit.com  

With a 95# (65#) barbell, perform the following movements/rep scheme until the clock reaches 20:00 1 deadlift 1 power clean 1 squat clean 1 squat clean thruster 20 toes to bar After completing each round, add one repetition to each barbell movement… always finishing the round with 20 toes to bar.  So this essentially is

Athlete's Choice 3 rounds for time of: 25 thrusters – 75# (45#) 25 back extensions     shedkicker: For time: 50 wall ball, 10 muscle-ups 40 wall ball, 8 muscle-ups 30 wall ball, 6 muscle-ups 20 wall ball, 4 muscle-ups 10 wall ball, 2 muscle-ups compare scores to 04/28/10   crossfit.com

Welcome to the RedShed CrossFit Blog Rules page! It is very important to us that you understand who we are, and what we are about.  RedShed CrossFit started in a 340 sqft garage, embracing the grassroots philosophy set forth by Coach Glassman.  We have been fortunate enough to grow our community, out-grow our garage and

5 rounds for time of: 10 double burpees – (two push-ups per burpee, hand release at the bottom of every push-up) 20 kettlebell swings – 24kg (16kg) 30 45# sandbag walking lunges (total steps)   crossfit.com

4 rounds for time of: 5 hang power snatch – 95# (55#) 15 overhead squats – 95# (55#) 30 pull-ups   day 2 as rx'd: Pat-21:50, Kat-21:18, Lily-21:45, Gavin-21:23, Kaschak-17:41, Andrew-17:49,   Melanie-20:28, Tim-18:49, Charlie-17:57, Scott-17:41, Janice-17:49 day 2 scaled up: Brendan-17:50 (115#) day 2 modified: Mike-16:28, VonRon-19:15, Ken-16:02, DMB-11:08, DP-14:40, Kim-38:00, CKL-13:06 crossfit.com

For time: run 800 meters 21-15-9: deadlifts – 185# (135#), ring dips run 800 meters      crossfit.com day 1 as rx'd: Tim-15:02, Gavin-12:26, Andrew-14:20, Lou-15:46, Scott-13:59 rx'd/scaled up to 225#:  Brendan-13:10, Kaschak-14:20, VonRon-16:21, Charlie-17:25 day 1 modified dips and/or deads:  DP-19:42, Lily-18:09, Kim-21:34, Kat-20:15, Mike-13:12, Ken-19:50, DMB-16:07, Ro-15:09, CKL-15:45, Cheryl-17:21, Janice-18:31, Anna-17:29, Deb-17:57 (155#)

Primary Lifts: snatch hang squat clean push jerk   Auxillary Lifts: front squat deadlift strict press/push press   Use the month of August to work on mastering proper technique for the primary lifts, ultimately striving to reach a 1RM by the end of the month (of August).  September and October, we will continue to work