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"Fran" Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups post times to comments: compare times to 06/26/2009 main site WOD Congratulations are in order for Diet Pepsi and his wife Colleen, who had their son today at 12:22PM.  Trevor was born at 7 pounds 6 ounces (he already has 4 ounces on […]

RedShed Rest Day Strength Movement: overhead squat Come in and practice skills, or make up a WOD you missed. Thursdays are now Free Intro Day.  Bring in a family member or friend to try an intro WOD! Rest Day Topic:Rest and Recovery.  We have a lot of athletes training in the RedShed.  Share some of

Hang power clean: 3,3,3,3,3 Complete as many rounds as possible in 15 minutes of: 10 ghd sit-ups 20 burpees post final loads and rounds to comments: main site rest day

5 rounds for time of: 15 push press – 95# (65#) 30 double unders post times to comments: main site WOD

10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups   post times to comments: compare times to 05/22/2009 main site WOD

That was a tough week! Take advantage of the rest day, and get yourself geared up for another week of training. As you keep moving forward, it is important NOT to forget where you started.  On this rest day, take some time to reflect on your own transformation, but remember to remain humble.  "For he who exalts himself will be humbled,

"Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 pull-ups   post times to comments: compare times to 6/13/2009 main site WOD

Strict Press: 5,4,3,2,1 For time: 1000 meter row 21 knees to elbows 21 back extensions 750 meter row 15 k2e 15 back extensions 500 meter row 9 k2e 9 back extensions 250 meter row post times to comments: main site rest day

RedShed Rest Day Need a rest day?  Take it, or come in and work on your skills…practice your double unders, etc. Strength movement: power clean 1,1,1,1,1,1,1 Have a friend interested in the shed?  Bring 'em in today for a free intro WOD! main site WOD

Matt's Birthday WOD  Matt is one of the "founding fathers" of the RedShed.  Several months after the birth of the shed, Matt joined his brother in a quest for ultimate fitness.  On his journey, I witnessed him change physically and mentally.  I saw an ego broken down, and built back up.  Matt has been humbled,