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"Fran" 21 – 15 – 9 thrusters – 95# (65#) pull-ups last done on 2/20/09 post times to comments: (there are a ton of "Fran" videos on CrossFit.com, exercises and demos.  Click here for an awesome display of a heavy "Fran"… and for the girls) main site wod DAY 37 of the burpee challenge

RedShed Rest Day or Make-up Day:  pick a WOD you missed, or one that you know you will miss… and crank it out! or Strength Day:  hang power snatch 1,1,1,1,1,1 or Bonus WOD:  30 muscle-ups for time (or we can practice muscle-ups and kipping pull-ups) main site wod  (a good one, we did it back

For time: 1000 meter row 50 double unders 50 kettlebell swings – 24kg (16kg) 50 back extensions 400 meter run post times to comments: main site rest day DAY 35 of the burpee challenge

For time: 50 wall ball – 20# (15#) 50 sit-ups 35 wall ball 35 sit-ups 20 wall ball 20 sit-ups 10 wall ball 10 sit-ups post times to comments: wall ball video main site wod DAY 34 of the burpee challenge

5 rounds for time of: 7 hang clean thrusters – 115# (75#) 7 burpee box jumps 7 pull-ups post times to comments: main site wod DAY 33 of the burpee challenge (yes, the burpee box jumps count, and will put you 2 over what is due today)

RedShed Rest Day HAPPY FATHER'S DAY This was another great week, and I witnessed a lot of progress. Next week, the Saturday WOD will be the Zinctown 5k.  Race applications can be downloaded by clicking on the link in the left sidebar. Also, I will be coaching S&Q for Sparta Football Camp next week Tuesday

Fight Gone DAD – Happy (Early) Father's Day! Three rounds of: Rower (calories) KB Swings, 16kg/24kg (reps) GHD Sit-ups (reps) Ring Push-ups (reps) Goblet Squat, 24kg/32kg (reps) 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

Beard's Birthday Chipper 26 thrusters – 95# (65#) 26 pull-ups 26 squat cleans – 135# (85#) 26 ring dips 26 deadlifts – 225# (155#) 26 handstand push-ups 26 burpees post times to comments: Happy Birthday Beard, and congratulations on enlisting in the Navy! main site wod DAY 30 of the burpee challenge

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.

RedShed Rest Day or Make-up Day:  pick a WOD you missed, or one that you know you will miss. or Strength Day:  push jerk 3,3,3,3,3 or Bonus WOD:  death by pull-ups, or nasty girls, or main site wod   DAY 29 of the burpee challenge "Eat meat and vegetables, nuts and seeds, some fruit, little