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Complete as many rounds as possible in 20 minutes of: 25 burpees 15 deadlifts – 185# (135#)     main site

For Time: 500 meter tow 21 overhead squats – 95# (65#), 21 box jumps 500 meter row 15 overhead squats, 15 box jumps 500 meter row 9 overhead squats, 9 box jumps 500 meter row main site   With Dave and JohnnyB at CF Hamilton

10 rounds for time of: 10 thrusters – 95# (65#) 10 knees to elbows   main site

RedShed Rest Day Week started off great, then we had a bit of a drop-off in attendance.  So do we need to have a cooler of beer in the gym on Fridays to get you young guns to train??  (Not happening!) As we approach the first Holiday of the "Holiday Season", we have a ton

For Time: 21 – 15 – 9 squat cleans – 135# (85#) handstand push-ups   post times to comments: main site  

For Time: 21-18-15-12-9-6-3 pull-ups push-ups squats (hit refresh enough and this may change entirely)   post times to comments: main site  

RedShed Rest Day Listen to your body.. if rest is needed, take it. If not, come in and practice skills… do some weighted pull-ups, or bring in a buddy and introduce them to the shed. Strength: thrusters 3,3,3,3,3   Rest Day Topic: Thanksgiving… I will let you elaborate!   main site I know what I

5 rounds for time of: 6 clean & jerks – 135# (85#) 40 double unders   post times to comments: main site

10 rounds for time of: 250 meter row 7 strict press – 95# (45#) post times to comments: main site

Complete as many rounds as possible in 20 minutes of: 30 wall ball shots – 20# (16#) 20 kettlebell swings – 24kg (16kg) 10 12" hurdle hops   post rounds to comments: main site