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"Cindy" complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare scores to 03/15/2010     crossfit.com

For time: 100 overhead squats – 95# (55#) ((perform 3 burpees every minute on the minute, starting with minute zero!))        crossfit.com

Gym Hours: 3pm-9pm (no private training tonight) Due to overwhelming attendance on Thursdays, we are posting a workout of the day from here on out.  BUT, we DO encourage you to make sure a rest day (in addition to Sunday) is taken and utilized properly… as well as, maintaining your strength WODs during the week. Today's

For time: 10-11-12-13-14-15 kettlebell swings – 32kg (24kg) ring dips       crossfit.com

10 rounds for time of: 5 sumo deadlift high pulls – 115# (75#) 15 wall ball shots          crossfit.com

For time: 21-18-15-12-9-6-3 front squats – 135# (85#) push-ups   compare times to 08/17/2009 crossfit.com

Happy Father's Day to all the ShedHead Dads! "A Dad's job is to make his child courageous. Fearless. Strong.  To give them a sense of adventure and make them feel secure. "   A ShedHead Dad's job is to teach his child: to love burpees the dangers of chalk addiction/being a chalk monkey the pre-WOD demo

  For time: 100 meters walking lunges 100 meter sprint 50, 40, 30, 20, 10 – abmat sit-ups (do your walking lunges, sprint back, do your 50 sit-ups…. repeat and subtract 10 sit-ups each round)       crossfit.com

  ((remember, only morning training hours today – 6am to 12pm)) "Filthy Fifty" For time: 50 Box jumps – 24" box (20"box)50 Jumping pull-ups50 Kettlebell swings – 16kg (12kg)Walking Lunge, 50 steps50 Knees to elbows50 Push press, 45# (30#)50 Back extensions50 Wall ball shots – 20# (14#)50 Burpees50 Double unders compare scores to 03/01/2010    

Open Gym: 3pm-7pm   Make-up a WOD you missed, or do: "Michael" 3 rounds for time of: 800 meter run 50 back extensions 50 ghd sit-ups   Remember, there will be morning training only tomorrow…. so you can do the F50 today or on Saturday. Awesome job by all so far this week!   crossfit.com