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Open Gym: 3pm-7pm Snatch balance: 1,1,1,1,1 Row 2K Rest Day video crossfit.com

We are excited to have Nick Curry at The Shed for our first Olympic Lift Workshop! When: Saturday, July 17th What time: 10:00AM – 2:00PM Where: RedShed CrossFit, 50 Route 183 North, Netcong, NJ 07857 (right before Family Ford) Cost: $40.00  click here to register online, or sign up at The Shed (please register by

 "Miss Ally Rose" 5 rounds for time of: 500 meter row 25 lateral jumps – 12" hurdle     SHEDKICKER 10 rounds for time of: (20 minute cap) 30 double unders 10 pull-ups scaled up shedkicker=CTB pull-ups     crossfit.com  

3 rounds for time of: 30 walking lunges (total steps) 30 pendulum push-ups 30 ring rows 30 med ball cleans     With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead.  Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand

With a continuous running clock, complete the following for total reps: 5 minutes of burpee box jumps – 24" (20") 4 minutes of pull-ups 3 minutes of sumo deadlift high pulls – 75# (45#) 2 minutes of push press – 75# (45#) 1 minute of front squats – 75# (45#)        crossfit.com

9am-12pm Rowing Workshop Today! Thank You Sandra!!      

Complete the following for time: 25 box jumps – 24" (20") 5 rounds of: 20 sit-ups, 20 kettlebell swings – 24kg (16kg) 25 box jumps          crossfit.com

Brian (BOC) *missing in action*  ShedHead since: September 2009 Favorite WOD/movement: Fight Gone Bad / pull-ups Least favorite WOD/movement: Any WOD with squats or deadlifts / double unders Most noteable achievement: other than being able to rx most of the time now, when I joined that wasn’t the case, I can now do pull ups

    7 rounds for time of: 15 deadlifts – 135# (95#) 15 burpee bar hops (17 minute cap)  shedkicker: cannot be modified "J.T" 21 – 15 – 9 handstand push-ups ring dips push-ups (15 minute cap)   crossfit.com

Strength- weighted pull-up: 1,1,1,1,1 Endurance- 5k row (since there were no takers last week!) crossfit.com