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10 rounds for time of: 10 sumo deadlift high pulls 15 box jumps   compare times to 04/07/09   main site Prepare yourself… 100 day burpee/double under challenge is starting on January 4th! Welcome to some visiting CrossFitters, Chris (who brought along Melanie and Michael) and Adam!  Great to have you aboard during the Holidays! 

For time: 17 toes to bar 17 pull-ups 17 kettlebell swings – 24kg (16kg) 17 goblet squats – 24kg (16kg) 17 handstand push-ups 34 overhead squats – 95# (65#)  17 handstand push-ups  17 goblet squats 17 kettlebell swings 17 pull-ups 17 toes to bar   Janine Elizabeth Schmelzer was born December 21, 1975.  She was

Happy, Happy Birthday, Janine, and best wishes for many more!I hope you have a wonderful celebration with your family, friends and  of course all the ShedHeads!Cheers!Anna “Happy Birthday J9!  Thanks for all the coaching and encouragement during the 7:30am Saturday WODs.  Have a great day”    Ken Duse   Janine Hope you have a wonderful birthday

Christmas Carol (sung to the tune of Jingle Bells) (Courtesy of CrossFit Moncton) Lunging through the gymPulling a weighted sleighOver the hills we runGrunting all the wayMed balls on the wallMaking people whiteOh what fun it is to singA workout song tonight OH! Kettlebells, KettlebellsSwinging all the wayOh what fun it is to pukeIn a

Certified Over acheiver Actively Creating Hard bodies Born 12.25.71, this one is dedicated to the Coach, who will be turning 38 on Christmas. 12 pull-ups 38 double-unders 25 squat cleans (95#/65#) 38 box jumps 71 burpees 38 barbell hurdle hops Thank you to my partners in crime - Scott, Janice & Lisa, as well as SvW

AMRAP (1) in 10 minutes of: 10 ghd sit-ups 10 box jumps 10 wall ball – 20# (15#)   REST EXACTLY 5 MINUTES   AMRAP (2) in 10 minutes of: 10 deadlifts – 95# (65#) 10 push press – 95# (65#) 10 front squats – 95# (65#)   DP asks the question…Can You Refresh the World? main

RedShed Rest Day Topic: winter group runs… are you in or out?    Strength: bench press 3,3,3,3,3 Endurance: 5K row   Open Gym 3PM-7PM Basic Training, 1 on 1's 7PM-9PM main site

Hang Cleans: 3,3,3,3,3   5 rounds for time of: 12 handstand push-ups 12 single arm dumbbell snatch (right arm) – 35# (20#) 12 single arm dumbbell snatch (left arm) – 35# (20#) the finisher: 500 meter row for time main site Coming to the Holiday Gathering?  click here

Thrusters: 3,3,3,3,3   For Time: 50 – 25 – 10 – 5 K2E back extensions push-ups the finisher: "Jeremy" 21-15-9 ohs (dowel or barbell) burpees   main site Coming to the Holiday Gathering?  click here

"Fight Gone Bad" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a