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"Row, Annie, Row!" For time: 50,40,30,20,10 calories – rower double unders (cannot double under?  multiply the number of double unders by 4 and do singles – 200, 160, 120, 80, 40) post times to comments: main site

For time: 10 squat cleans – 95# (65#) 10 push-ups 10 pull-ups 20 squat cleans 20 push-ups 20 pull-ups 30 squat cleans 30 push-ups 30 pull-ups post times to comments: main site

Today there will be A.M. training only.  RedShed will be open for training until noon.  Please contact me if you plan to train this morning.  Wednesday, the RedShed will be open for training at 4PM. Rest day topic: Your nemesis… what is it and what are you doing to defeat it? main site FGB 4

Strict Press: 5,5,5,5 7 rounds for time of: 10 sumo deadlift high pulls – 95# (65#) 10 ring dips   post final loads and times to comments: week 8 of the pull-up challenge main site fgb4 slideshow

RedShed Rest Day This week turned out to be a good one, ladies and gentlemen.  I commend you for your efforts, and I believe there was some progress.  Hope you didn't forget to turn back the clock.  Enjoy your hoodie! Photos and videos are two of the most prominent tools used by all (or most)

5 rounds for time of: 500 meter row 20 walking lunges (total steps)   post times to comments: main site **Schedule change for week of 11/2** >Tuesday – AM training only (PM rest day) >Wednesday – PM training only >Thursday – WOD will be posted >Monday, Friday, Saturday – no changes

10 rounds for time of: 12 burpees 12 pull-ups   post times to comments: main site **Schedule change for week of 11/2** >Tuesday – AM training only (PM rest day) >Wednesday – PM training only >Thursday – WOD will be posted >Monday, Friday, Saturday – no changes   

RedShed Rest Day Listen to your body, if it is telling you to take a rest day… do it! Or, you can visit the shed and make-up a WOD or practice skills. Today's strength movement is a grab-bag… your choice! Rest Day Topic: W hat's I mportant N ow fill me in! main site When

Power clean: 3,3,3,3,3 Complete as many rounds as possible in 15 minutes of: 30 squats 15 back extensions 10 box jumps post final loads and rounds to comments: main site **Schedule change for week of 11/2** >Tuesday – AM training only (PM rest day) >Wednesday – PM training only >Thursday – WOD will be posted

6 rounds for time of: 5 power snatch – 95# (65#) 15 handstand push-ups   post times to comments: main site