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3 rounds for time of: 30 overhead squats – 45# 30 push press – 45# 30 walking lunges (total steps) post times to comments: main site wod DAY 28 of the burpee challenge

For Time: 21 deadlifts – 225# (155#) run 800 meters 15 deadlifts run 800 meters 9 deadlifts run 800 meters post times to comments: last done on 3/24/09 main site rest day DAY 27 of the burpee challenge

Complete as many rounds as possible in 10 minutes of:AMRAP 1 5 sumo deadlift high pulls – 115# (75#) 10 box jumps 15 push-ups REST 5 MINUTES Complete as many rounds as possible in 10 minutes of:AMRAP 2 15 wall ball – 20# (15#) 10 pull-ups 5 knees to elbows post rounds of each to

Many of us who participate in CrossFit are never surprised when we end up on our backs, leaving our sweat souls on the mat.  But at times, I am sure we are surprised when our times or performances are not what we expect, or the rx’d weight is too heavy.  I think there is more

RedShed Rest Day Topics to discuss:  1) Scaling, and 2) a note from the trainer… sometimes it is more than just you and the barbell. Download this great CFJ article regarding scaling.  It is a good read.  Download CFJ_CleaWeiss_Scaling   main site wod Last week was great, there were some challenging WODs in there.  DAY

"Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 pull-ups post times to comments: main site wod DAY 24 of the burpee challenge

For Time: 500 meter row 5 rounds of: 5 thrusters – 135# (85#) 10 burpees The whole thing is for time… row your 500 meters, then perform 5 rounds of the thrusters and burpees.  Yes… you only row once! As many times as we have done thrusters, I still get a ton of "what is

RedShed Rest Day or Make-up Day or Strength Day: deadlifts-5,5,5,5,5 main site wod DAY 22 of the burpee challenge

10 rounds for time of: 5 sumo deadlift high pulls – 135# (85#) 15 push-ups last done on February 2nd, 2009 (rx'd – 115#, 75#) post times to comments: main site wod DAY 21 of the burpee challenge

For Time: 21 – 15 – 9 push press – 115# (75#) wall ball – 20# (15#) ring dips last done on February 24th, 2009 post times to comments: main site wod DAY 20 of the burpee challenge