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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

Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 sumo deadlift high pulls – 75# (55#) 15 push presses – 75# (55#) post rounds to comments: main site wod DAY 9 of the burpee challenge = 9 burpees BUY-IN = 45 burpees

RedShed Rest Day or Make-up Day– choose a WOD you missed, or one that you know you will miss.(who's got the gumption to take on the sleeping badger, or the memorial day hero wod?) or Strength Day: Power Clean-3,3,3,1,1 or main site wod   Rest Day Video (click to watch) Words of Wisdom: Make it

Hopper Deck Day the 6 of diamonds, with a twist: for time: 50 wall ball – 20# (15#) 50 double unders 50 kettlebell swings – 24kg (16kg) 50 walking lunges (total steps) 50 box jumps post times to comments: main site rest day Today (5/27) is DAY 7 of the burpee challenge.  Do your 7

For Time: 21-15-9 handstand push-ups knees to elbows back extensions (if you are participating in the 100 day burpee challenge, the WOD isn't over until you do your 6 burpees) post times to comments: (this is your gift of the week) main site wod Today (5/26) is DAY 6 of the burpee challenge.  Your instructions are written

Happy Memorial Day! Today's training is in honor of all of the fallen heroes that have made this country, and our hometowns safe.  They gave their lives… …so when this gets tough, remember. 5 rounds for time of: 21 burpees 15 power snatch – 75# (45#) 9 thrusters – 115# (75#) post times to comments:

RedShed Rest Day …a well deserved one, just ask these guys! This was a hard week, yet you all delivered on performance, persistence and passion.  You may have lost some skin, but you are learning a lot about your athletic potential.  I witnessed marked improvement this week, and I am sure it will continue. Today

"Sleeping Badger" for time: 30 squat cleans, 95# (55#) 30 pull-ups 20 squat cleans 20 pull-ups 10 squat cleans 10 pull-ups run 400 meters post times to comments: main site rest day Today is DAY 3 of the 100 day burpee challenge.  That means you do 3 burpees today. If you are buying in today,

WELCOME TO THE ZINCTOWN HISTORIC PRESERVATION 5K RUN/WALK FRANKLIN DAY KICK–OFF EVENT 9:00 AM on SATURDAY, JUNE 27TH, 2009 Registration at 7:30 A.M. AT THE FRANKLIN HERITAGE MUSEUM 95 MAIN STREET, FRANKLIN, N.J. SPONSORED BY THE FRANKLIN HISTORICAL SOCIETY FEES FOR : Early registration up to June 15th $15. Registration Through June 27th $20. Race

The Rules: 100 days in a row of burpees/double unders… DAY 1=1 burpee/double under, DAY 2=2 burpees/double unders… etc.  YOU are responsible to do your burpees/double unders on the days you are not in the shed, or when the shed is closed, otherwise, see rule #3.  (hint, you might want to get yourself a jump rope