Uncategorized

Athlete's Choice, shedkicker cannot be modifed   Complete as many rounds as possible in 20 minutes of: 5 hang power snatch – 95# (55#) 10 overhead squats – 95# (55#) 20 ring push-ups   SHEDKICKER: "Jason" for time: 100 squats, 5 muscle-ups 75 squats, 10 muscle-ups 50 squats, 15 muscle-ups 25 squats, 20 muscle-ups   crossfit.com […]

Athlete's Choice, shedkicker cannot be modified     For time: 500 meter row 21-15-9: toes 2 bar / burpees 500 meter row     SHEDKICKER: "the seven" 7 rounds for time of: 7 hspu 7 thrusters – 135# 7 K2E 7 deadlifts – 245# 7 burpees 7 kettlebell swings – 32kg 7 pull-ups crossfit.com  

"Angie" For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats reps CANNOT be partitioned, you must complete all reps of each movement before moving on to the next!   crossfit.com

Our little girl (the original Shed Chik)  is growing up!  Starting kindergarten in the fall… Allyson will be graduating from pre-school on Friday June 18th.  Hence, we will be shutting down the shed early that day. Now I was one of "those guys" who said "graduation from pre-school??? that is just silly!"….. but now that I am a proud father of

6:30am-8:30am Day 6 WOD For time: 100 wall ball run 400 meters 100 kettlebell swings – 24kg (16kg) run 400 meters compare times to 03/31/2010       9am-12pm, Flexibility Workshop (bring a mat, $20 to attend)        crossfit.com

Summer Training Hours M -W – F – 12pm – 3pm, Strength & Conditioning Tu – Thu – 12pm-3-pm, Speed & Quickness For all new High School and College Athletes, we are offering a Summer Training Special! Cost – $500 What you get – 3 days/week of Strength & Conditioning and 2 days/week of Speed &

"Air Force WOD" For time: 20 thrusters 20 sumo deadlift high pulls 20 push jerks 20 overhead squats 20 front squats ~perform 4 burpees every minute on the minute… including minute zero! (meaning the wod starts with 4 burpees).  Rx'd is 95# (65#) compare times to 03/05/2010         crossfit.com

Open Gym 3pm – 7pm Congrats to Joy Schmelzer (Sister ShedHead), who ran her first 5K this week! crossfit.com

Athlete's Choice (shedkicker cannot be modified)   "Elizabeth" 21-15-9 squat cleans – 135# (85#) ring dips  SHEDKICKER: South Central Regional Event 4 For time:10 Muscle-ups15 Handstand push-ups155 pound Squat clean, 20 repsRun 550 meters   crossfit.com 14 weeks after breaking both bones in his lower leg, Jeff is now jumping a 20" box!  Nice Work!  

For time: 200 meter run 50 sit-ups 400 meter run 50 deadlifts – 95# (65#) 800 meter run 50 knees to elbows   crossfit.com