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3 rounds for time of: 20 deadlifts – 95# (65#) 20 box jumps 20 overhead squats – 95# (65#) 20 pull-ups 20 burpees On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one […]

5 rounds for time of: 10 squat clean thrusters – 115# (75#) 10 sumo deadlift high pulls – 115# (75#) 20 push-ups     main site

RedShed Rest Day Topic: The Average Joe…Zone or Paleo?  A variation of one or the other?  A combination of both?  What has worked best for you? Weighted pull-ups: 1,1,1,1,1 Deadlifts: 3,2,1,1,1 Make-ups & Basic Training 4pm-7pm main site

Power clean: 3,3,3,3,3 AMRAP in 15 minutes of: 15 ring dips 30 double unders main site

Overhead squats: 3,3,3,3,3 For Time:  21 – 15 – 9 pull-ups wall ball – 20# (15#) kb swings – 24kg (16kg) main site

"Conor"  For time: 21 burpee box jumps 11 – 25 – 09 hang cleans front squats 21 burpee box jumps Conor, Janine's cousin, passed away last Wednesday.  He was loved by so many, and he will forever be missed.  I only knew Conor for as long as Janine and I have been together, but I

RedShed Rest Day Great week of work, considering we had a Holiday sprinkled in there!  Met some visiting CrossFitters, and some new ones as well.  Hope everyone had a great experience. Sunday is a great day for reflection, at least it is for me.  I get a chance to review the weeks prior, look at

"Pookie"  aka, "Ripped Pants" Complete as many rounds as possible in 20 minutes of: 5 kettlebell swings – 32kg (24kg) 10 push press – 95# (65#) 15 calories – rower   compare rounds to 01/31/09 not too many takers on this one last time, the garage days!

"Cindy" Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats   compare rounds to 07/29/09 Hope you had a great turkey day! We are open from 8AM-3PM today, last WOD starts at 2PM.

From our family to yours, Happy Thanksgiving! Pics from the Turkey Trot will be posted after the race. Complete as many rounds as possible….. today! 1 turkey dinner with all the trimmings 1 nap 1 pie of choice 1 nap post rounds to comments: main site