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03.24.2010-Wednesday-Day 3

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Ring Dip Descents: 5 rounds, 5 second count

 

Complete as many rounds as possible in 15 minutes of:

5 power cleans – 135# (85)

21 toes to bar

(if you drop the bar at any point during the power cleans, you must perform 5 burpees on the spot, before continuing on with the AMRAP)

 

crossfit.com

**RedShed will be closed on Saturday, March 27th to attend the CF Games NorthEast Sectional Competition**

Run the Wantage 5K on Saturday, 9AM

0 thoughts on “03.24.2010-Wednesday-Day 3”

  1. J9

    Saturday March 27th
    Event 1
    15 Min Cap
    Row 1k
    30 Burpee Box Jumps 24″ Men/20″ Women
    Row 1k
    Event 2
    15 Min Cap
    For Time:
    10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
    20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
    8 Front Squats
    30 Double Unders
    6 Front Squats
    40 Double Unders
    4 Front Squats
    50 Double Unders
    2 Front Squat
    60 Double Unders
    Sunday March 28
    Event 3
    Time Cap – 17 Min
    30 OHS 95#/55#
    30 Pullups Chest to Bar (chest must make contact to bar)
    30 Power Snatches 95#/55#
    30 Feet to Bar
    30 SDHP 95#/55#
    30 Air Squats
    30 KBS American 24kg/16kg
    Yeah a chipper!
    It is just another birthday WOD – DP FINALLY turns 30 soon, right? That is the way I am thinking of it.
    Just need to go through some of the movements tomorrow – but they are all within reach – nothing too crazy or too heavy. But then again, it could be those that look OK on the board, but once you do it….
    As long as those burpees are not DOUBLE burpees – bring it on!
    This also gives me a chance to practice and suffer on that 1K row.
    Which of these will be on the board at the Shed next week????

  2. J9

    Saturday March 27th
    Event 1
    15 Min Cap
    Row 1k
    30 Burpee Box Jumps 24″ Men/20″ Women
    Row 1k
    Event 2
    15 Min Cap
    For Time:
    10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
    20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
    8 Front Squats
    30 Double Unders
    6 Front Squats
    40 Double Unders
    4 Front Squats
    50 Double Unders
    2 Front Squat
    60 Double Unders
    Sunday March 28
    Event 3
    Time Cap – 17 Min
    30 OHS 95#/55#
    30 Pullups Chest to Bar (chest must make contact to bar)
    30 Power Snatches 95#/55#
    30 Feet to Bar
    30 SDHP 95#/55#
    30 Air Squats
    30 KBS American 24kg/16kg
    Yeah a chipper!
    It is just another birthday WOD – DP FINALLY turns 30 soon, right? That is the way I am thinking of it.
    Just need to go through some of the movements tomorrow – but they are all within reach – nothing too crazy or too heavy. But then again, it could be those that look OK on the board, but once you do it….
    As long as those burpees are not DOUBLE burpees – bring it on!
    This also gives me a chance to practice and suffer on that 1K row.
    Which of these will be on the board at the Shed next week????

  3. J9

    Saturday March 27th
    Event 1
    15 Min Cap
    Row 1k
    30 Burpee Box Jumps 24″ Men/20″ Women
    Row 1k
    Event 2
    15 Min Cap
    For Time:
    10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
    20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
    8 Front Squats
    30 Double Unders
    6 Front Squats
    40 Double Unders
    4 Front Squats
    50 Double Unders
    2 Front Squat
    60 Double Unders
    Sunday March 28
    Event 3
    Time Cap – 17 Min
    30 OHS 95#/55#
    30 Pullups Chest to Bar (chest must make contact to bar)
    30 Power Snatches 95#/55#
    30 Feet to Bar
    30 SDHP 95#/55#
    30 Air Squats
    30 KBS American 24kg/16kg
    Yeah a chipper!
    It is just another birthday WOD – DP FINALLY turns 30 soon, right? That is the way I am thinking of it.
    Just need to go through some of the movements tomorrow – but they are all within reach – nothing too crazy or too heavy. But then again, it could be those that look OK on the board, but once you do it….
    As long as those burpees are not DOUBLE burpees – bring it on!
    This also gives me a chance to practice and suffer on that 1K row.
    Which of these will be on the board at the Shed next week????

  4. J9

    Saturday March 27th
    Event 1
    15 Min Cap
    Row 1k
    30 Burpee Box Jumps 24″ Men/20″ Women
    Row 1k
    Event 2
    15 Min Cap
    For Time:
    10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
    20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
    8 Front Squats
    30 Double Unders
    6 Front Squats
    40 Double Unders
    4 Front Squats
    50 Double Unders
    2 Front Squat
    60 Double Unders
    Sunday March 28
    Event 3
    Time Cap – 17 Min
    30 OHS 95#/55#
    30 Pullups Chest to Bar (chest must make contact to bar)
    30 Power Snatches 95#/55#
    30 Feet to Bar
    30 SDHP 95#/55#
    30 Air Squats
    30 KBS American 24kg/16kg
    Yeah a chipper!
    It is just another birthday WOD – DP FINALLY turns 30 soon, right? That is the way I am thinking of it.
    Just need to go through some of the movements tomorrow – but they are all within reach – nothing too crazy or too heavy. But then again, it could be those that look OK on the board, but once you do it….
    As long as those burpees are not DOUBLE burpees – bring it on!
    This also gives me a chance to practice and suffer on that 1K row.
    Which of these will be on the board at the Shed next week????

  5. J9

    Saturday March 27th
    Event 1
    15 Min Cap
    Row 1k
    30 Burpee Box Jumps 24″ Men/20″ Women
    Row 1k
    Event 2
    15 Min Cap
    For Time:
    10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
    20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
    8 Front Squats
    30 Double Unders
    6 Front Squats
    40 Double Unders
    4 Front Squats
    50 Double Unders
    2 Front Squat
    60 Double Unders
    Sunday March 28
    Event 3
    Time Cap – 17 Min
    30 OHS 95#/55#
    30 Pullups Chest to Bar (chest must make contact to bar)
    30 Power Snatches 95#/55#
    30 Feet to Bar
    30 SDHP 95#/55#
    30 Air Squats
    30 KBS American 24kg/16kg
    Yeah a chipper!
    It is just another birthday WOD – DP FINALLY turns 30 soon, right? That is the way I am thinking of it.
    Just need to go through some of the movements tomorrow – but they are all within reach – nothing too crazy or too heavy. But then again, it could be those that look OK on the board, but once you do it….
    As long as those burpees are not DOUBLE burpees – bring it on!
    This also gives me a chance to practice and suffer on that 1K row.
    Which of these will be on the board at the Shed next week????

  6. J9

    Saturday March 27th
    Event 1
    15 Min Cap
    Row 1k
    30 Burpee Box Jumps 24″ Men/20″ Women
    Row 1k
    Event 2
    15 Min Cap
    For Time:
    10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
    20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
    8 Front Squats
    30 Double Unders
    6 Front Squats
    40 Double Unders
    4 Front Squats
    50 Double Unders
    2 Front Squat
    60 Double Unders
    Sunday March 28
    Event 3
    Time Cap – 17 Min
    30 OHS 95#/55#
    30 Pullups Chest to Bar (chest must make contact to bar)
    30 Power Snatches 95#/55#
    30 Feet to Bar
    30 SDHP 95#/55#
    30 Air Squats
    30 KBS American 24kg/16kg
    Yeah a chipper!
    It is just another birthday WOD – DP FINALLY turns 30 soon, right? That is the way I am thinking of it.
    Just need to go through some of the movements tomorrow – but they are all within reach – nothing too crazy or too heavy. But then again, it could be those that look OK on the board, but once you do it….
    As long as those burpees are not DOUBLE burpees – bring it on!
    This also gives me a chance to practice and suffer on that 1K row.
    Which of these will be on the board at the Shed next week????

  25. Pat

    Note from Coach:
    Thursday, the first event will be posted as an optional WOD, since we will be closed on Saturday.
    But please make note that each of the competition WODs will be posted next week. This will give you an idea of where you would have ranked, as well as giving you a taste of what Janine and all of the other competitors experienced.
    The Sunday WOD will be next week’s shedkicker.
    Remember to keep the Faith! Send her good karma and positive energy!
    We Believe!
    …And how cool is it to see Maria in those videos? Very cool I say!

  26. Pat

    Note from Coach:
    Thursday, the first event will be posted as an optional WOD, since we will be closed on Saturday.
    But please make note that each of the competition WODs will be posted next week. This will give you an idea of where you would have ranked, as well as giving you a taste of what Janine and all of the other competitors experienced.
    The Sunday WOD will be next week’s shedkicker.
    Remember to keep the Faith! Send her good karma and positive energy!
    We Believe!
    …And how cool is it to see Maria in those videos? Very cool I say!

  27. Pat

    Note from Coach:
    Thursday, the first event will be posted as an optional WOD, since we will be closed on Saturday.
    But please make note that each of the competition WODs will be posted next week. This will give you an idea of where you would have ranked, as well as giving you a taste of what Janine and all of the other competitors experienced.
    The Sunday WOD will be next week’s shedkicker.
    Remember to keep the Faith! Send her good karma and positive energy!
    We Believe!
    …And how cool is it to see Maria in those videos? Very cool I say!

  28. Pat

    Note from Coach:
    Thursday, the first event will be posted as an optional WOD, since we will be closed on Saturday.
    But please make note that each of the competition WODs will be posted next week. This will give you an idea of where you would have ranked, as well as giving you a taste of what Janine and all of the other competitors experienced.
    The Sunday WOD will be next week’s shedkicker.
    Remember to keep the Faith! Send her good karma and positive energy!
    We Believe!
    …And how cool is it to see Maria in those videos? Very cool I say!

  29. Pat

    Note from Coach:
    Thursday, the first event will be posted as an optional WOD, since we will be closed on Saturday.
    But please make note that each of the competition WODs will be posted next week. This will give you an idea of where you would have ranked, as well as giving you a taste of what Janine and all of the other competitors experienced.
    The Sunday WOD will be next week’s shedkicker.
    Remember to keep the Faith! Send her good karma and positive energy!
    We Believe!
    …And how cool is it to see Maria in those videos? Very cool I say!

  30. Pat

    Note from Coach:
    Thursday, the first event will be posted as an optional WOD, since we will be closed on Saturday.
    But please make note that each of the competition WODs will be posted next week. This will give you an idea of where you would have ranked, as well as giving you a taste of what Janine and all of the other competitors experienced.
    The Sunday WOD will be next week’s shedkicker.
    Remember to keep the Faith! Send her good karma and positive energy!
    We Believe!
    …And how cool is it to see Maria in those videos? Very cool I say!

  37. Brendan

    FYI for SvW and anyone else interested. This was in the comment section of the Sectional WODs.
    “Spectator tickets will be sold at the door at $25 per day on a first come first served basis. ”
    LET’S GO J9!

  38. Brendan

    FYI for SvW and anyone else interested. This was in the comment section of the Sectional WODs.
    “Spectator tickets will be sold at the door at $25 per day on a first come first served basis. ”
    LET’S GO J9!

  39. Brendan

    FYI for SvW and anyone else interested. This was in the comment section of the Sectional WODs.
    “Spectator tickets will be sold at the door at $25 per day on a first come first served basis. ”
    LET’S GO J9!

  40. Brendan

    FYI for SvW and anyone else interested. This was in the comment section of the Sectional WODs.
    “Spectator tickets will be sold at the door at $25 per day on a first come first served basis. ”
    LET’S GO J9!

  41. Brendan

    FYI for SvW and anyone else interested. This was in the comment section of the Sectional WODs.
    “Spectator tickets will be sold at the door at $25 per day on a first come first served basis. ”
    LET’S GO J9!

  42. Brendan

    FYI for SvW and anyone else interested. This was in the comment section of the Sectional WODs.
    “Spectator tickets will be sold at the door at $25 per day on a first come first served basis. ”
    LET’S GO J9!

  55. SvW

    Thanks Brendan, are you going friday night for orientation or saturday morning early?
    I’m going to give you cash on friday morning at the shed, if you can scoop up tickets for me for saturday, you’d be doing me a huge favor. (that way i dont have to be there first to get in) you can always hand them off to Pat for me saturday morning if im not there.
    McCoy, if you can’t make it, i’ll help Shannon sell your ticket so you don’t get beat on it.
    As of right now, given this info, Sena, Feran and I will be coming saturday morning early, with camera J9. I’ll have room for two more in my car and I know montclair like the back of my hand so i’m cool driving.

  56. SvW

    Thanks Brendan, are you going friday night for orientation or saturday morning early?
    I’m going to give you cash on friday morning at the shed, if you can scoop up tickets for me for saturday, you’d be doing me a huge favor. (that way i dont have to be there first to get in) you can always hand them off to Pat for me saturday morning if im not there.
    McCoy, if you can’t make it, i’ll help Shannon sell your ticket so you don’t get beat on it.
    As of right now, given this info, Sena, Feran and I will be coming saturday morning early, with camera J9. I’ll have room for two more in my car and I know montclair like the back of my hand so i’m cool driving.

  57. SvW

    Thanks Brendan, are you going friday night for orientation or saturday morning early?
    I’m going to give you cash on friday morning at the shed, if you can scoop up tickets for me for saturday, you’d be doing me a huge favor. (that way i dont have to be there first to get in) you can always hand them off to Pat for me saturday morning if im not there.
    McCoy, if you can’t make it, i’ll help Shannon sell your ticket so you don’t get beat on it.
    As of right now, given this info, Sena, Feran and I will be coming saturday morning early, with camera J9. I’ll have room for two more in my car and I know montclair like the back of my hand so i’m cool driving.

  58. SvW

    Thanks Brendan, are you going friday night for orientation or saturday morning early?
    I’m going to give you cash on friday morning at the shed, if you can scoop up tickets for me for saturday, you’d be doing me a huge favor. (that way i dont have to be there first to get in) you can always hand them off to Pat for me saturday morning if im not there.
    McCoy, if you can’t make it, i’ll help Shannon sell your ticket so you don’t get beat on it.
    As of right now, given this info, Sena, Feran and I will be coming saturday morning early, with camera J9. I’ll have room for two more in my car and I know montclair like the back of my hand so i’m cool driving.

  59. SvW

    Thanks Brendan, are you going friday night for orientation or saturday morning early?
    I’m going to give you cash on friday morning at the shed, if you can scoop up tickets for me for saturday, you’d be doing me a huge favor. (that way i dont have to be there first to get in) you can always hand them off to Pat for me saturday morning if im not there.
    McCoy, if you can’t make it, i’ll help Shannon sell your ticket so you don’t get beat on it.
    As of right now, given this info, Sena, Feran and I will be coming saturday morning early, with camera J9. I’ll have room for two more in my car and I know montclair like the back of my hand so i’m cool driving.

  60. SvW

    Thanks Brendan, are you going friday night for orientation or saturday morning early?
    I’m going to give you cash on friday morning at the shed, if you can scoop up tickets for me for saturday, you’d be doing me a huge favor. (that way i dont have to be there first to get in) you can always hand them off to Pat for me saturday morning if im not there.
    McCoy, if you can’t make it, i’ll help Shannon sell your ticket so you don’t get beat on it.
    As of right now, given this info, Sena, Feran and I will be coming saturday morning early, with camera J9. I’ll have room for two more in my car and I know montclair like the back of my hand so i’m cool driving.

  61. Brendan

    @SvW – I am definitely going to be there Friday evening, and I assume they will ask us to come back early Saturday. I will inquire about getting tixs Friday night.

  62. Brendan

    @SvW – I am definitely going to be there Friday evening, and I assume they will ask us to come back early Saturday. I will inquire about getting tixs Friday night.

  63. Brendan

    @SvW – I am definitely going to be there Friday evening, and I assume they will ask us to come back early Saturday. I will inquire about getting tixs Friday night.

  64. Brendan

    @SvW – I am definitely going to be there Friday evening, and I assume they will ask us to come back early Saturday. I will inquire about getting tixs Friday night.

  65. Brendan

    @SvW – I am definitely going to be there Friday evening, and I assume they will ask us to come back early Saturday. I will inquire about getting tixs Friday night.

  66. Brendan

    @SvW – I am definitely going to be there Friday evening, and I assume they will ask us to come back early Saturday. I will inquire about getting tixs Friday night.

  79. deb

    That’s a LOT of T2B; a bunch of mine were Piggly Wigglys! Close enough to wiggle my toes at the bar, but not quite a real “T2B” tap, haha… work in progress.

  80. deb

    That’s a LOT of T2B; a bunch of mine were Piggly Wigglys! Close enough to wiggle my toes at the bar, but not quite a real “T2B” tap, haha… work in progress.

  81. deb

    That’s a LOT of T2B; a bunch of mine were Piggly Wigglys! Close enough to wiggle my toes at the bar, but not quite a real “T2B” tap, haha… work in progress.

  82. deb

    That’s a LOT of T2B; a bunch of mine were Piggly Wigglys! Close enough to wiggle my toes at the bar, but not quite a real “T2B” tap, haha… work in progress.

  83. deb

    That’s a LOT of T2B; a bunch of mine were Piggly Wigglys! Close enough to wiggle my toes at the bar, but not quite a real “T2B” tap, haha… work in progress.

  84. deb

    That’s a LOT of T2B; a bunch of mine were Piggly Wigglys! Close enough to wiggle my toes at the bar, but not quite a real “T2B” tap, haha… work in progress.

  85. Pat

    Day 3: rounds+pc+t2b
    toes almost to bar!
    Al-4+5
    BOC-3+5+11
    KenD-5, 95#
    DawnB-7, 45#
    VonRon-6+4, 155#
    Diet Pepsi-6+5, 95#, 5 burpees
    Alex-7+5+5, ghd sit-ups, 5 burpees
    Shannon-4+3, 75#
    Lisa-6+1, 45# hang cleans
    Janice-5+5+14, 75#
    CK-6+5, ghd sit-ups
    Deb-6+5+5
    Day 3 rx’d:
    toes to bar!
    Brendan-4+5+16
    Randy-5+3
    Pat-5+5+3
    Gary-3+5+14
    Kevin-5+5
    Lou-4+5+2
    Charlie-5+5+12
    Scott-5+3
    McCoy-4+1

  86. Pat

    Day 3: rounds+pc+t2b
    toes almost to bar!
    Al-4+5
    BOC-3+5+11
    KenD-5, 95#
    DawnB-7, 45#
    VonRon-6+4, 155#
    Diet Pepsi-6+5, 95#, 5 burpees
    Alex-7+5+5, ghd sit-ups, 5 burpees
    Shannon-4+3, 75#
    Lisa-6+1, 45# hang cleans
    Janice-5+5+14, 75#
    CK-6+5, ghd sit-ups
    Deb-6+5+5
    Day 3 rx’d:
    toes to bar!
    Brendan-4+5+16
    Randy-5+3
    Pat-5+5+3
    Gary-3+5+14
    Kevin-5+5
    Lou-4+5+2
    Charlie-5+5+12
    Scott-5+3
    McCoy-4+1

  87. Pat

    Day 3: rounds+pc+t2b
    toes almost to bar!
    Al-4+5
    BOC-3+5+11
    KenD-5, 95#
    DawnB-7, 45#
    VonRon-6+4, 155#
    Diet Pepsi-6+5, 95#, 5 burpees
    Alex-7+5+5, ghd sit-ups, 5 burpees
    Shannon-4+3, 75#
    Lisa-6+1, 45# hang cleans
    Janice-5+5+14, 75#
    CK-6+5, ghd sit-ups
    Deb-6+5+5
    Day 3 rx’d:
    toes to bar!
    Brendan-4+5+16
    Randy-5+3
    Pat-5+5+3
    Gary-3+5+14
    Kevin-5+5
    Lou-4+5+2
    Charlie-5+5+12
    Scott-5+3
    McCoy-4+1

  88. Pat

    Day 3: rounds+pc+t2b
    toes almost to bar!
    Al-4+5
    BOC-3+5+11
    KenD-5, 95#
    DawnB-7, 45#
    VonRon-6+4, 155#
    Diet Pepsi-6+5, 95#, 5 burpees
    Alex-7+5+5, ghd sit-ups, 5 burpees
    Shannon-4+3, 75#
    Lisa-6+1, 45# hang cleans
    Janice-5+5+14, 75#
    CK-6+5, ghd sit-ups
    Deb-6+5+5
    Day 3 rx’d:
    toes to bar!
    Brendan-4+5+16
    Randy-5+3
    Pat-5+5+3
    Gary-3+5+14
    Kevin-5+5
    Lou-4+5+2
    Charlie-5+5+12
    Scott-5+3
    McCoy-4+1

  89. Pat

    Day 3: rounds+pc+t2b
    toes almost to bar!
    Al-4+5
    BOC-3+5+11
    KenD-5, 95#
    DawnB-7, 45#
    VonRon-6+4, 155#
    Diet Pepsi-6+5, 95#, 5 burpees
    Alex-7+5+5, ghd sit-ups, 5 burpees
    Shannon-4+3, 75#
    Lisa-6+1, 45# hang cleans
    Janice-5+5+14, 75#
    CK-6+5, ghd sit-ups
    Deb-6+5+5
    Day 3 rx’d:
    toes to bar!
    Brendan-4+5+16
    Randy-5+3
    Pat-5+5+3
    Gary-3+5+14
    Kevin-5+5
    Lou-4+5+2
    Charlie-5+5+12
    Scott-5+3
    McCoy-4+1

  90. Pat

    Day 3: rounds+pc+t2b
    toes almost to bar!
    Al-4+5
    BOC-3+5+11
    KenD-5, 95#
    DawnB-7, 45#
    VonRon-6+4, 155#
    Diet Pepsi-6+5, 95#, 5 burpees
    Alex-7+5+5, ghd sit-ups, 5 burpees
    Shannon-4+3, 75#
    Lisa-6+1, 45# hang cleans
    Janice-5+5+14, 75#
    CK-6+5, ghd sit-ups
    Deb-6+5+5
    Day 3 rx’d:
    toes to bar!
    Brendan-4+5+16
    Randy-5+3
    Pat-5+5+3
    Gary-3+5+14
    Kevin-5+5
    Lou-4+5+2
    Charlie-5+5+12
    Scott-5+3
    McCoy-4+1

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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.