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We are hosting FGB 4 today from 9AM-3PM!  Be there or be square! "Fight Gone Bad IV" 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 […]

"Belching Grace" 5 rounds for time of: 6 clean & jerks – 135# (85#) 10 burpees post times to comments: last done on 5/8/09 (not too many participated, look it up in the archives) main site WOD    

RedShed Rest Day Visit the shed today and make up a WOD you missed, or work on some skills. Strength movement: shoulder press 1,1,1,1,1,1,1 Rest day topic: Homework… how many of you actually practice at home?  Do you find yourself deadlifting your groceries, children, etc.  Do you find yourself squatting down to pick something up

Front Squat: 3,3,3,3,3 5 rounds for time of: 200 meter run 20 single arm kettlebell swings (alternating) – 24kg (16kg)   post final loads and times to comments: main site WOD

For Time: 1000 meter row 3 rounds of: 15 thrusters – 75# (45#) 15 pull-ups post times to comments: compare times to 05/11/09 main site WOD    

Complete the following reps and movements for time: 21-18-15-12-9-6-3 knees to elbows box jumps   post times to comments: main site WOD day 2 of the pull-up challenge (don't forget to log your pull-ups)      

RedShed Rest Day Great week ShedHeads!  We saw a lot of progress, and some amazing displays of accomplishment.  This weekend is FGB 4, so if you haven't registered a donation page yet, DO IT NOW!!.  We have raised over $2000 so far, but we are not even half way to our team goal of $5000. 

mplete the following for time: 400 meter run 3 rounds of: 5 power cleans – 135# (85#) 10 kettlebell swings – 24kg (16kg) 15 push-ups 500 meter row 3 rounds of: 5 power cleans 10 kettlebell swings 15 push-ups 400 meter run   post times to comments: main site WOD (looks awesome!)        

Push Press: 5,5,5,5,5 Complete as many rounds as possible in 10 minutes of: 10 squats 10 ring dips 10 burpees     main site WOD

RedShed Rest Day Come in today and make up a WOD you missed, or work on some skills and/strength. Strength WOD: hang squat cleans 1,1,1,1,1,1,1 Bonus WOD=main site WOD, Daniel **the shed will be closed from 9/29 – 10/2 for vacation** (we will be open on Monday and Saturday of that week) Cooler weather is