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Power clean: 5,5,5,5,5 (hands must remain on bar, touch & go, 5×5) For time: 500m row 21 K2E, 21 box jumps 500m row 15 K2E, 15 box jumps 500m row 9 K2E, 9 box jumps   crossfit.com  

"The Menace" 3 rounds for time of: 15 hang squat cleans – 115# (75#) 30 push-ups 15 thrusters – 115# (75#) 30 pull-ups   Who is the man behind the bumpers??       compare times to 09/07/2009 Jane-31:18 (45#, apu)Lisa-33:03 (45#, jumping pu)Ed-32:06 (45#, jumping pu)Cheryl-29:37 (55#, jumping pu)CK-25:13 (35#, ring pu)Melanie-27:30 (65#, apu)KennyG-36:29 (jumping pu)Janice-27:16

RedShed Rest Day Looks like a couple of guys are ready for the mudder!  This now makes three 5 finger footed athletes at the shed! (and one adjunct… Maria in Hawaii!)  Who will be the next one to sport these skips?? Next Saturday, Maria will be competing in the CF sectionals in Hawaii.  Even though she is hundreds of miles

9 minutes, max effort – kettlebell swings, active rest – barbell push press 2 minute rest 9 minutes, max effort – wall ball shots, active rest – push-ups WOD format/rules:  for the first 9 minutes, swing the kettlebell (CF Standard swing) until you can no longer maintain the standard swing (swing until failure).  Upon puttting

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#)~          day 61 of the burpee/d-u challenge crossfit.com

RedShed Rest Day Happy Birthday Lori!   Open Gym:  3pm-7pm Strength:  deadlift 5,5,5,5,5 Endurance:  1500m row, 2min rest, 750m row, 1min rest, 500m row, 30sec rest, 250m row Our beloved ShedHeads, Kat & Matt (owners of the Oak Ridge Martial Arts Acadamey), recently upgraded their space.  Check out the photos of their new dojo!  Congrats

"VonRon"   Complete the following  reps/rounds format, 3 rounds for time: 27 squats… then 3 rounds of: 3 deadlifts – 155# (95#) 3 hang cleans – 155# (95#) 3 thrusters – 155# (95#) …so you do 27 squats, then 3 rounds of 3 deads, 3 hang cleans & 3 thrusters… that is ONE ROUND!  Complete

Overhead squat: 5,5,5,5,5   Complete the following for total number of reps: 4 minutes of rowing (count calories as reps) 3 minutes of pull-ups 2 minutes of push-ups 1 minute of ghd sit-ups   day 58 of the burpee/d-u challenge crossfit.com

"Filthy Fifty" For time: 50 Box jump50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders compare times to 11/13/2009 (fyi, we are all actually in the modified column today since rx'd F50 calls for 24"box jumps)

RedShed Rest Day   The Squat!!  What's NOT TO LOVE about the squat??      Another week in the books.  Got a bit of a blast from Old Man Winter, but we survived it.  After all, we have been spoiled.  It used to snow like that A LOT when I was a kid (am I really that