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Complete as many rounds as possible in 20 minutes of: 50 squats 15 knees to elbows 5 "L" pull-ups post rounds to comments: main site rest day DAY 19 of the burpee challenge!

RedShed Rest Day It is Sunday, it is not raining, and it is our official rest day.  Today's rest day topic is more of a suggestion… enjoy these photos, then get off your computer and do your 18 burpees.  Then get outside and spend some quality time with a loved one, doing something fun. This

"Caitlyn" For Time: 21 – 15 – 9 deadlifts hang cleans push press back squat box jumps (use the same 95# (65#) barbell for deads, cleans, presses and squats) post times to comments: main site wod DAY 17 of the burpee challenge Our little Cait will be 1 on Sunday, and she already lives and

For Time: 50 calorie row 21 sumo deadlift high pulls – 95# (65#) 12 ring dips 50 double unders 21 kettlebell swings – 24kg (16kg) 12 pull-ups 50 back extensions post times to comments: main site wod DAY 16 of the burpee challenge

RedShed Rest Day:Topics – Are we a cult?  If I were to develop our own little "redshed crossfit games", who would be the favorite to win it all?  And who would be the dark horse, lingering around, waiting to snag the shedhead trophy? or Strength Day: overhead squat – 3,3,3,1,1,1 or Make-up Day:make up a WOD

Tabata What the …(you fill in the blank!) 20 seconds of work, followed by 10 seconds of rest 8 rounds of each movement: wall ball – 20# (15#) sit-ups push press – 45# (scale accordingly) burpees (yes, burpees!) Perform 8 rounds for each movement before moving on to the next.  After completing round 8, you

"The Chief" Max rounds in 3 minutes of:3 power cleans, 135#, 85# (power cleans are from the deck)6 push-ups9 squats Rest 1 minute. Repeat for a total of 5 cycles.   post total rounds to comments: last done on St. Patrick's Day, see past rounds here main site wod DAY 13 of the burpee challenge! 

"Jackie 1.5" For time: 1000 meter row 50 thrusters – 65# (45#) 30 pull-ups 500 meter row 25 thrusters 15 pull-ups post times to comments: See previous "Jackie" times here.  Last time we did it, rest was allowed between the two WODs.  This time around… no rest between rounds, hence the name "Jackie 1.5"! main

RedShed Rest Day You may have noticed that there are a lot of new faces in the shed, and that is great!  The groups are getting larger, and the energy level is rising. With the addition of these new athletes comes the opportunity for us to review the basics of CrossFit. This was a good

3 rounds for time of: 30 box jumps walking lunges around the building 30 push-ups post times to comments: main site wod DAY 10 of the burpee challeng = 10 burpees BUY-IN = 55 burpees