Get Started!
GET
STARTED

02.25.2011-Friday-Day 5 (Last WOD goes off at 7PM!)

Leave a Comment / Uncategorized / By

Day 5, Paleo Pot Luck Night… Last WOD cut-off at 7PM!

 

Warm-up=Virtual Fran (pvc)
5:00 foam roll

15:00 cap
50 med ball cleans
50 back extensions

As many reps as possible, ground to overhead: 135/95, 115/75, 95/65

20 med ball clean wallball shots
20 ghd sit-ups

Score=pounds moved (FrostBite Format)

((modified=30 reps on the front end, 10 reps on the back end))

 

 

002 003 004

 

crossfit.com

crossfitlisbeth.com

0 thoughts on “02.25.2011-Friday-Day 5 (Last WOD goes off at 7PM!)”

  1. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  2. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  3. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  4. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  5. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  6. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  7. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  8. dp

    Looking forward to tonight, I’m bringing a lot of chicken. Hopefully I will see a lot of you there. This is one of the differences between us and Globo gym, we are a community.

  25. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  26. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  27. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  28. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  29. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  30. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  31. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  32. Brendan

    I just signed up for “Throwdown Series” it’s a nation wide event that will be held the last weekend of the month for the next 5 months. You register on a month by month basis and it costs $7. All you have to do is complete the wod and submit your times. Entries need to be video taped to be eligible for prizes. I think you may still be able to sign up for this weekend, the first event.
    The wod was released last night.
    Part 1
    50 wall balls
    then
    3 rounds
    30 double unders
    15 toes to bar
    10 front squats at 135/95
    Then Part 2
    You have 3 mins to establish your max Clean upon completing part 1.
    The website is http://www.throwdownseries.com
    Check it out, even if you can’t sign up this month it may be fun to compare times against a large pool of people.

  49. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  50. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  51. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  52. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  53. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  54. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  55. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  56. Pat

    modified weights & reps:
    Megan-45×75=3375
    Vinnie-55×55=3025
    modified:
    Adriana-50×35=1750
    as rx’d:
    DP-55×95=5225
    Charlie-50×115=5750
    MVR-50×95=4750
    VR-37×135=4995, mod ghd
    Shannon-30×75=2250
    Marc-70×95=6650
    CKL-45×75=3375
    Pat-64×95=6080
    McCoy-45×95=4275
    Steve-61×95=5795
    Scott-45×95=4275
    Rich-70×95=6650
    J9-65×75=4875, 20#
    Kat-46×75=3450
    Brendan-82×95=7790

  65. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  66. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  67. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  68. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  69. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  70. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  71. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  72. Kat

    Outstanding evening at the Shed for sure. Thanks to everyone for the yummy food and the excellent company.
    Pat & J9 – you have a built an incredible community of athletes and overall wonderful people. You should be proud.
    BTW – Next time I come in I’m wearing the Leopard dress. It might just improve my time 🙂

  81. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  82. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  83. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  84. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  85. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  86. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  87. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

  88. Aryanne

    I could come right over. So, I told my executive antissast that I had a business meeting to attend. I am glad I walked through “the door” and, well look at us now. Thank the good Lord that I called you and you took me in! I am blessed.You and Rhonda have changed our family for life. We love you two so so very much! Rich, Jodi, Julia, Jacqueline and Robert Monroe

Leave a Comment

VISIT US

3 Gold Mine Rd.
Flanders, New Jersey 07836

CALL US

GIVE US A CALL
973-552-2510

Facebook Instagram

QUICK LINKS

POWERED BY

WE PARTNER WITH

Rated ★★★★★ based on 200+ customer reviews!

GET STARTED

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being

Click here to start your free 10 day trail
SIGN-UP

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.