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Winter 2007/2008 Spring/Summer 2008 Fall 2008 (we officially became affiliated!) Winter 2008/2009 Spring 2009 Summer 2009 (in our new digs!)

Ascending/Descending Ladder deadlift 185# (135#), 1-12 repsbox jump, 12-1 reps post times to comments: main site WOD DAY 94 of the burpee challenge DAY 21 of the paleo challenge

"Michael" 3 rounds for time of: 800 meter run50 sit-ups25 back extensions post times to comments: main site WOD DAY 93 of the burpee challenge DAY 20 of the paleo challenge

Option 1:  Rest Day Option 2:  Make-up Day (I know you are looking forward to making up Day 1!) Option 3:  Skills Practice Option 4:  Strength Day – OHS 1,1,1,1,1,1,1 Option 5:  Bonus WOD – DAILY BURPEES!! (especially for those who OWE… get caught up!)   main siteWOD="Karen" DAY 92 of the burpee challenge DAY

"Karabel" 10 rounds for time of: 3 snatches – 115# (75#) scale up or down accordingly 15 wall ball – 20# (15#)   post times to comments: compare times to 02/06/2009 main site rest day DAY 91 of the burpee challenge DAY 18 of the paleo challenge  

5 rounds for time of: 7 handstand push-ups 30 double unders   post times to comments: main site WOD DAY 90 of the burpee challenge DAY 17 of the paleo challenge (today's WOD courtesy of Rob Miller)

For time: 21-18-15-12-9-6-3 front squats – 135# (85#) push-ups post times to comments: main site WOD DAY 89 of the burpee challenge DAY 16 of the paleo challenge

RedShed Rest Day This week we got back on the bar twice, and there was very little carnage!  We were witness to major improvements in form and intensity.  And we had the privilege of a visit from Mr. Miller (orange shirt)!  It was great to have a CrossFit Certification Staff member in the shed. Enjoy the pics

Complete as many rounds as possible in 20 minutes of: 20 single arm kettlebell swings (total), alternating arms – 24kg (16kg) 20 squats 20 knees to elbows post rounds to comments: main site rest day DAY 87 of the burpee challenge DAY 13 of the paleo challenge

5 rounds for time of: 15 push press/push jerk – 95# (65#) 30 box jumps post times to comments: Bonus WOD 1: 100 double unders for time Bonus WOD 2: max push-ups in 3 minutes post bonus stats to comments: main site WOD DAY 86 of the burpee challenge DAY 12 of the paleo challenge