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5 rounds for time of: 10 handstand push-ups 5 hang power snatch – 75# (45#) 10 overhead squats – 75# (45#) post times to comments: main site rest day DAY 55 of the burpee challenge Congrats to our little dragon for getting her new belt today.  Way to go Ally-Cat!

10 rounds for time of: 5 pull-ups 10 thrusters – 75# (45#) 5 burpees   post times to comments: DAY 54 of the burpee challenge main site wod 5K registrations is closed And a warm welcome to Dan and Maria.  Dan is a Hoboken CrossFit athlete who will be spending some time training with us

Thanks to all who contributed to our efforts to create a pool of money to purchase some new stuff. Contributors: Steve & Sena, Matt, Craig, Charlie, Randy, Deb, Beard, Diet Pepsi, Scott & Janice. We raised $325, and were able to get a third GHD, a third 24kg kettlebell, two 15# bumpers and two 10#

RedShed Rest Day Did plenty of CrossFit main site WODs this week.  Again, progress is evident!  I would like to welcome the new athletes to the shed.  We are happy to see our family of athletes is growing. Take some time today and visit the CrossFit Games site.  Be witness to the most amazing athletes

4 rounds for time of: 400 meter run 50 squats post times to comments: main site wod DAY 52 of the burpee challenge

"Fight Gone Bad!" 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 not reset or stop between exercises. This is a five-minute round from which a

RedShed Rest Day or Make-up Day:  make-up a WOD you missed, or do one that you know you will miss. or Strength Day:  front squat 5,5,5,5,5 or Bonus WOD:  400 meters of walking lunges main site WOD is our Day 5 DAY 50 of the burpee challenge (please visit the comments to see the status of

Tabata Something Else 20 seconds of work, 10 seconds of rest, 8 rounds each of: pull-ups push-ups sit-ups squats post tabata score and total score to comments: compare scores to 4/27/08 main site wod– one of my fav's DAY 49 of the burpee challenge (still time to buy-in to the day 50 buy-out!) Thursday July

7 rounds for time of: 7 deadlifts 7 squat cleans 7 push press all with 115# (75#) barbell BONUS WOD: 50 double unders for time or 2K row for time   post times to comments: main site wod - very cool DAY 48 of the burpee challenge   $150 raised so far, for the Day 50

For time: 750 meter row 21 ring dips 21 burpees 400 meter run 15 kettlebell swings – 32kg (24kg) 15 double-unders 500 meter row 9 thrusters – 115# (75#) 9 power hang cleans – 115# (75#) 200 meter run post times to comments: main site rest day DAY 47 of the burpee challenge The link to register