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"Aloha" means hello and good-bye… which is an appropriate name for today's WOD.  Maria has only trained with us for 1 month, and now she is leaving for Hawaii.  It may only have been a month, but it feels like she has been with us all summer!  Enjoy your WOD, Maria (and your journey!)  Aloha, […]

RedShed Rest Day Programming for 5 days in a row of training proved to be more strenuous than the actual WODs!  We got off easy last week. The week ahead will be business as usual. It is already August, and we need to finish the summer strong.  The end of thismonth, we would like to have

RedShed Rest Day As we enter into two consecutive days of rest (a rare occurrence), I would like to send a message of thanks to all of the ShedHeads, new and seasoned!  Thanks for supporting your fellow athletes, and being respectful to the gym and all who inhabit it. Thanks for helping me coach and

Choose one of the following WODs for time: (A)10 rounds for time of: 15 calorie row 15 double unders post times to comments: compare times to 04/22/09 OR (B)10 rounds for time of: 10 ring dips 15 wall ball – 20# (15#) post times to comments: main site wod DAY 72 of the burpee challenge

For time: 500 meter row 21-15-9 knees to elbows (K2E) back extensions 400 meter run post times to comments: Bonus WOD:  max burpees in 3 minutes   main site rest day DAY 71 of the burpee challenge

"Cindy" Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats post rounds to comments: compare rounds to 5/4/2009 main site wod DAY 70 of the burpee challenge

3 rounds for time of: 21 burpees 15 overhead squats – 95# (65#) 9 push press – 95# (65#) post times to comments: main site wod - death by clean and jerk! Day 69 of the burpee challenge

Lisa's Birthday WOD For time: row 33 calories 3 rounds of:11 deadlifts (135#, 105#), 11 push-ups 33 double unders 3 rounds of: 11 box jumps, 11 pull-ups row 33 calories post times to comments: main site wod: Cindy (we will be doing this on Thursday) DAY 68 of the burpee challenge Lisa Matacotta trains with

RedShed Rest Day Congrats to all who made it through the week.  There was some tough love on the board!  Next week, the tough love will continue! We are going to try and get the tires to the new shed for August.  Thanks to Bill for snagging us a "real" tire. Next week, we are

Complete as many rounds as possible in 20 minutes of: 3 power cleans 5 thrusters 7 sumo deadlift high pulls 115# (75#), use the same barbell for all three movements power clean video post rounds to comments: main site wod DAY 66 of the burpee challenge