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 Athlete's Choice (shedkicker cannot be modifed)     5 rounds for time of: goblet walking lunges, 30 total steps – 24kg (16kg) 20 burpees 10 pull-ups  Happy Birthday Caitlyn!  SHEDKICKER: For time:5 Muscle-ups95 pound Back squat, 15 reps10 Muscle-ups95 pound Back squat, 30 reps15 Muscle-ups95 pound Back squat, 45 reps10 Muscle-ups95 pound Back squat, 30 […]

RedShed Rest Day Topic: Measurable Results… we have seen so many.  Whether it is 1 second, or going from modified to rx'd, you cannot argue with results. Results, good or bad, are a direct reflection of the decisions you make about how you train, eat and sleep (pretty much how you live!)  These decisions directly

WOD:  For time: 30 squat cleans – 95# (65#) 50 toes to bar 30 push press/jerk – 95# (65#) 50 box jumps – 20″ 30 push-ups 50 squats Name-FROM / TO: CKL-24:15 / 20:50 DMB-22:10 / 21:19 Brendan-17:02 / 13:07 Scott-15:36 / 13:03 Kat-19:09 / 18:44 Cheryl-18:23 / 18:10 WOD: 10 rounds for time of:

  For time: run 400 meters 10-9-8-7-6-5-4-3-2-1 hang cleans – 115# (75#) / burpees run 400 meters **run 400, then do the couplet of hang cleans / burpees from 10 down to 1, then run another 400… and your done!** crossfit.com

5 rounds for time of: 7 handstand push-ups 30 double unders (rx'd=head floor, standard criteria w/35#plates and abmat) ((sub for double unders is 100 singles + 30 lateral tuck jumps over 12"hurdle)) compare scores to 02/09/2010      SHEDKICKER: cannot be modified "Nutts" for time: 10 handstand push-ups 15 deadlifts – 250# 25 box jumps –

Open Gym – 3pm-7pm Please use this week to work on completing your 1 rep max for the movements posted on the strength board.  You will need to know those numbers next week! crossfit.com

   "Fran" For time: 21-15-9 thrusters – 95# (65#) pull-ups   compare times to 02/05/2010      crossfit.com

  "Rowing Grace" For time: 1000 meter row 30 clean & jerk – 135# (85#) 1000 meter row   crossfit.com

Choose your Hero WOD "Danny" complete as many rounds as possible in 20 minutes of: 30 box jumps – 24" (20") 20 push press – 115# (75#) 30 pull-ups      "Josh" For time: 21 overhead squats – 95# (65#) 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-ups     SHEDKICKER:

Pop-Pop makes his debut at The Shed and posts a new record for the 500m:1:19 (and in khakis)! Check out the rest of his stats in the Athlete Profiles. crossfit.com