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Athlete's Choice:  "shedkicker" cannot be scaled HAPPY BIRTHDAY MILLER!!  Hope you get everything you want on your special day! 1)"Miller (Karen)"  For time:  (you start and finish the WOD with a 400 meter run) 400 meter run 4 rounds of: 11 clean & jerk – 95# (65#) 11 front squats – 95# (65#) 11 knees […]

RedShed Rest Day   Open Gym:  3pm-7pm   Strength:  snatch 5,5,5,5,5 Endurance:  800 meter run, 500 meter row, 3 rounds   crossfit.com

Deadlift: 5, 5, 5, 5, 5  no dropping at the top, even on the 5th rep!   Mini "Kelly" 5 rounds for time of: 200 meter run 15 box jumps 15 wall ball shots   crossfit.com  

Clean & jerk: 5, 5, 5, 5, 5  no dropping at any point of the c&j, hands stay on the bar for all 5 reps   For time: 50,40,30,20,10 row – calories back extensions Proof that BF really exists   crossfit.com

"Cindy" Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare scores to 11/27/2009   crossfit.com

RedShed Rest Day The first run of 2010!  The Leprechaun Leap 5K, 1:00pm at the ITC! Times and photos to be posted later today!! (all you RedShed mudders better be there!) Congrats Janine, first overall female!!  She also placed in the silly push-up contest at the end, as did our beloved Sensei, MVW!!                crossfit.com

For time: 5 overhead squats – 75# (45#) 10 hang power snatch – 75# (45#)  20 box jumps 30 ring push-ups 40 squats 50 sit-ups 40 squats 30 ring push-ups 20 box jumps 10 hang power snatch 5 overhead squats     crossfit.com

Athlete's Choice: choose one of the AMRAPs below…. and note, if you choose wod 1 it must be performed as rx'd! (1)Complete as many rounds as possible in 20 minutes of: 5 muscle ups 10 handstand push-ups (head 2 floor) 15 double unders   (2) Complete as many rounds as possible in 20 minutes of: 5

RedShed Rest Day   Open Gym:  3pm-7pm Strength:  step-up 5×5 each leg Endurance:  250 meter row, 200 meter run, 5 rounds Take a look, 32", 24", 20" boxes… all of which were made and/or modified by a ShedHead.  That is what is so awesome about our athletic community… people contribute… …just because! Thanks MattVW, Randy

Wall walks: 5 rounds – in a push-up position, place the soles of your feet on the wall.  As you walk your hands towards the wall, walk your feet up the wall until you are in an inverted position.  Hold for a 3 count, and walk back to original position.  Do this 5 times.  (sub