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check whiteboard for warm-up/cool-down instructions Power Clean: 3,3,3,3,3 4 rounds for time of: 400 meter run, 2 minute rest between runs   Open Gym Hours: 3pm-7pm   crossfit.com

check whiteboard for warm-up/cool-down instructions   Strict Press: 3,3,3,3,3   For time: 1000 meter row 21-15-9 kettlebell swing, goblet squat – 24kg (16kg) 1000 meter row       crossfit.com  

check whiteboard for warm-up/cool-down instructions   "Nancy" 5 rounds for time of: 400 meter run 15 overhead squats – 95# (65#)       crossfit.com

check whiteboard for warm-up/cool-down instructions Back Squat: 3,3,3,3,3   For time: 21-18-15-12-9-6-3 ring push-ups** box jumps – 24" (20") **ring height will be set several inches from the ground, and a chest target will be placed between the rings.  rx'd=chest to target!      crossfit.com

RedShed Rest Day It was a challenging week, but at least now you know where you would have ranked in the sectionals… although it is safe to assume that times would be a bit faster when training in that kind of environment (all of your fellow shedheads screaming at you to keep moving!!). It is

For time: 21 – 15 – 9 thrusters – 75# (45#) pull-ups squat cleans – 75# (45#) ring dips    crossfit.com

For time or 17 minutes (whatever comes first) of: 30 overhead squats – 95# (55#) 30 chest to bar pull-ups 30 power snatch – 95# (55#) 30 toes to bar 30 sumo deadlift high pulls – 95# (55#) 30 squats 30 kettlebell swings – 24kg (16kg)   (shedkickers: cannot modify this WOD.  movements not performed

RedShed Rest Day   Open Gym: 3pm-7pm Strength: hang snatch 5,5,5,5,5 Endurance: 5k row   RedShed Rest Day Topic: Concept II Workshop? We have the opportunity to bring in a Crew Coach to conduct a rowing workshop.  Before we move forward with this, please let us know if you would be interested in attending.  The workshop

For time: 100 wall ball shots 400 meter run 100 kettlebell swings – 24kg (16kg) 400 meter run   shedkicker: (event 2 of the sectionals) for time 10 front squats 20 double unders 8 front squats 30 double unders 6 front squats 40 double unders 4 front squats 50 double unders 2 front squats 60

Complete as many rounds as possible in 20 minutes of: 5 hang clean & jerk  10 suitcase deadlifts (right)  5 hang clean & jerk 10 suitcase deadlifts (left) 25 push-ups (95# barbell for men, 65# barbell for women)   crossfit.com