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For time: 21 deadlifts – 225#, 155# 800 meter run 15 deadlifts 800 meter run 9 deadlifts 800 meter run (scale deadlift weight accordingly, and for those who cannot run… substitute an 800 meter row for the run)   post times to comments: main site rest day

Complete as many rounds as possible in 20 minutes of: 5 thrusters – 135#, 85# 500 meter row   post total rounds to comments: main site wod

RedShed Rest Day… and again, a well deserved one! Today, Janine and Bill will be running The Leprechaun Leap 5K at the ITC in Mount Olive.  The run starts at 1PM.  If you have a free afternoon, come by and support our runners… or run it yourself! The last two main site wods are looking good,

"Murph" for time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. post times to comments: main site wod

For Time: 500 meter row 10 wall ball – 20#, 15# 400 meter row 15 wall ball 300 meter row 20 wall ball 200 meter row 25 wall ball 100 meter row 30 wall ball post times to comments: main site rest day

Download 5K Registration Form_2009 See you at the race… and here’s to supporting our troops!

RedShed Rest Day First 3 days were challenging… rest up for the rest of the week, for the trend shall continue! main site wod

For Time: 1000m row 21-15-9 db thrusters – 35#, 15# box jumps knees to elbows (row 1000 meters, then hit the 21-15-9… the entire WOD is for time!) post times to comments: main site wod

Happy St. Patrick's Day… All Hail the Chief!! "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: main site wod   This is what happens when you OHS a

7 rounds for time of: 5 overhead squats – 115#, 75# 7 kettlebell swings – 32kg, 24kg 9 push presses – 115#, 75# post times to comments:   main site rest day