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"Christine" 3 rounds for time of: 500 meter row 12 deadlifts (bodyweight) 21 box jumps   post times to comments: main site wod = "Hansen" (another Hero WOD… RIP Hansen) Best of luck to Bill and Steph in Sunday's NJ Marathon… you have our respect and support!!

10 rounds for time of: 10 med ball cleans, 20# (15#) 10 ring dips recover… bonus challenge: If you are up for it… Grab the pull-up bar (or rings), and go for a maximum effort of pull-ups.  As soon as you let go of the bar (or rings), immediately perform as many burpees (as pull-ups you

RedShed Rest Day… and make-up day somebody start a topic! main site wod="Elizabeth"

5 rounds for time of: 10 dumbbell power snatch (R), 40# (20#) 15 push-ups 10 dumbell power snatch (L), 40# (20#) 15 knees to elbows post times to comments main site rest day  

For Time: 800 meter RUN walking lunges, 100ft. 135# hang clean, 21 reps walking lunges, 100ft. 135# hang clean, 15 reps walking lunges, 100ft. 135# hang clean, 9 reps walking lunges 100ft. 135# hang clean, 3 reps 800 meter RUN (scale hang cleans accordingly… as rx'd = 135#, 85#) post times to comments: main site wod

Tabata Something Else 20 seconds of work, 10 seconds of rest, 8 rounds of each: pull-ups push-ups sit-ups squats Keep track of total reps each round for each movement.  Add lowest rep round for each movement for Tabata Score, and add total reps for a Total Score. post Tabata and Total Scores to comments: main

RedShed Rest Day We are experiencing a couple of days of summer (in April), so take advantage of the weather and enjoy the rest day outside! The last week in the shed is upon us, let's make it a good one! Just want to make note of a few things: next 5k is Saturday, May

"The Filthy 50" For time:50 box jumps50 jumping pull-ups50 kettlebell swings, 24kg50 walking lunge steps (total)50 knees to elbows50 push press, 45#50 back extensions50 wall balls, 20#50 burpees50 double unders post times to comments: main site rest day (with some very cool videos)

Complete as many rounds as possible in 20 minutes of: 35# (20#) dumbbell thrusters, 12 reps burpee box jumps, 9 reps "L" pull-ups, 6 reps post total rounds to comments: main site wod

RedShed Rest Day As you are traveling into Green Township, and turning onto Whitehall Road heading toward that "red garage", have you ever asked yourself "why am I doing this?", or "what the **** is going to be on the board today?" So, what keeps you coming back?  Is it the creativity of the workouts, the