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03.26.2010-Friday-Day 4

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Athlete's Choice: (shedkicker cannot be modified)

1) "Randy" + Burpees!

5 rounds for time of:

15 power snatch – 75# (45#)

15 burpees

RSCF pics 1335 RSCF pics 1333 RSCF pics 1334

RedShed Elite Fitness Athlete in the news.  Click here to check it out!

 

2) shedkicker

5 rounds for time of:

30 double unders

6 overhead squats – 135# (95#)

12 "L" pull-ups

6 handstand push-ups

 

crossfit.com

**We will be closed tomorrow to support Janine in the CF Games NorthEast Sectional Competition at Guerilla Fitness CrossFit Montclair**

Run the Wantage 5K on Saturday, 9AM

0 thoughts on “03.26.2010-Friday-Day 4”

  1. J9

    Those attending the event on Saturday:
    WODs 1 & 2 are outside tomorrow (you will still be able to go inside though)
    Bring your email confirmation of your registration

  2. J9

    Those attending the event on Saturday:
    WODs 1 & 2 are outside tomorrow (you will still be able to go inside though)
    Bring your email confirmation of your registration

  3. J9

    Those attending the event on Saturday:
    WODs 1 & 2 are outside tomorrow (you will still be able to go inside though)
    Bring your email confirmation of your registration

  4. J9

    Those attending the event on Saturday:
    WODs 1 & 2 are outside tomorrow (you will still be able to go inside though)
    Bring your email confirmation of your registration

  5. J9

    Those attending the event on Saturday:
    WODs 1 & 2 are outside tomorrow (you will still be able to go inside though)
    Bring your email confirmation of your registration

  6. J9

    Those attending the event on Saturday:
    WODs 1 & 2 are outside tomorrow (you will still be able to go inside though)
    Bring your email confirmation of your registration

  7. Pat

    Heads up for next week:
    This weekend’s event WODs will be shedkicker WODs and will be posted on Monday, Wednesday and Friday along with additional workouts for those who cannot double under etc.
    If you choose an event WOD, we will hold you to the competition standards, and you will be able to see where you rank among this weekend’s athletes.
    Should be interesting!

  8. Pat

    Heads up for next week:
    This weekend’s event WODs will be shedkicker WODs and will be posted on Monday, Wednesday and Friday along with additional workouts for those who cannot double under etc.
    If you choose an event WOD, we will hold you to the competition standards, and you will be able to see where you rank among this weekend’s athletes.
    Should be interesting!

  9. Pat

    Heads up for next week:
    This weekend’s event WODs will be shedkicker WODs and will be posted on Monday, Wednesday and Friday along with additional workouts for those who cannot double under etc.
    If you choose an event WOD, we will hold you to the competition standards, and you will be able to see where you rank among this weekend’s athletes.
    Should be interesting!

  10. Pat

    Heads up for next week:
    This weekend’s event WODs will be shedkicker WODs and will be posted on Monday, Wednesday and Friday along with additional workouts for those who cannot double under etc.
    If you choose an event WOD, we will hold you to the competition standards, and you will be able to see where you rank among this weekend’s athletes.
    Should be interesting!

  11. Pat

    Heads up for next week:
    This weekend’s event WODs will be shedkicker WODs and will be posted on Monday, Wednesday and Friday along with additional workouts for those who cannot double under etc.
    If you choose an event WOD, we will hold you to the competition standards, and you will be able to see where you rank among this weekend’s athletes.
    Should be interesting!

  12. Pat

    Heads up for next week:
    This weekend’s event WODs will be shedkicker WODs and will be posted on Monday, Wednesday and Friday along with additional workouts for those who cannot double under etc.
    If you choose an event WOD, we will hold you to the competition standards, and you will be able to see where you rank among this weekend’s athletes.
    Should be interesting!

  31. Matt & Kat

    “The only differentiator in the
    game is your passion and your hustle”
    There is no doubt that you will Tear It Up J9!!!
    Looking forward to updates and pictures. We will be there in spirit for sure!

  32. Matt & Kat

    “The only differentiator in the
    game is your passion and your hustle”
    There is no doubt that you will Tear It Up J9!!!
    Looking forward to updates and pictures. We will be there in spirit for sure!

  33. Matt & Kat

    “The only differentiator in the
    game is your passion and your hustle”
    There is no doubt that you will Tear It Up J9!!!
    Looking forward to updates and pictures. We will be there in spirit for sure!

  34. Matt & Kat

    “The only differentiator in the
    game is your passion and your hustle”
    There is no doubt that you will Tear It Up J9!!!
    Looking forward to updates and pictures. We will be there in spirit for sure!

  35. Matt & Kat

    “The only differentiator in the
    game is your passion and your hustle”
    There is no doubt that you will Tear It Up J9!!!
    Looking forward to updates and pictures. We will be there in spirit for sure!

  36. Matt & Kat

    “The only differentiator in the
    game is your passion and your hustle”
    There is no doubt that you will Tear It Up J9!!!
    Looking forward to updates and pictures. We will be there in spirit for sure!

  37. J9

    CF montclair is on elm st.
    From bloomfield st:
    There is a TD bank on the left at a light (grove st) that right is elm st. The facility is almost immediately on your left.
    To the parking garage:
    2 lights after elm, there is a shell gas station on the left (montclair fire HQ on far left), make the left at that light (pine st) and the garage is on your right.

  38. J9

    CF montclair is on elm st.
    From bloomfield st:
    There is a TD bank on the left at a light (grove st) that right is elm st. The facility is almost immediately on your left.
    To the parking garage:
    2 lights after elm, there is a shell gas station on the left (montclair fire HQ on far left), make the left at that light (pine st) and the garage is on your right.

  39. J9

    CF montclair is on elm st.
    From bloomfield st:
    There is a TD bank on the left at a light (grove st) that right is elm st. The facility is almost immediately on your left.
    To the parking garage:
    2 lights after elm, there is a shell gas station on the left (montclair fire HQ on far left), make the left at that light (pine st) and the garage is on your right.

  40. J9

    CF montclair is on elm st.
    From bloomfield st:
    There is a TD bank on the left at a light (grove st) that right is elm st. The facility is almost immediately on your left.
    To the parking garage:
    2 lights after elm, there is a shell gas station on the left (montclair fire HQ on far left), make the left at that light (pine st) and the garage is on your right.

  41. J9

    CF montclair is on elm st.
    From bloomfield st:
    There is a TD bank on the left at a light (grove st) that right is elm st. The facility is almost immediately on your left.
    To the parking garage:
    2 lights after elm, there is a shell gas station on the left (montclair fire HQ on far left), make the left at that light (pine st) and the garage is on your right.

  42. J9

    CF montclair is on elm st.
    From bloomfield st:
    There is a TD bank on the left at a light (grove st) that right is elm st. The facility is almost immediately on your left.
    To the parking garage:
    2 lights after elm, there is a shell gas station on the left (montclair fire HQ on far left), make the left at that light (pine st) and the garage is on your right.

  49. Pat

    Day 4 modified:
    Nick-23:30, 45#
    Adriana-19:35, 35#
    CK-16:19, 30 push-ups instead of 15 burpees
    Day 4 rx’d:
    John-15:58
    Gary-18:51
    Phil-21:30
    BOC-18:38
    Erin-Day 3
    Kat-14:15
    Karen-14:47
    Ryan-13:44
    Jim-13:27
    Lou-16:07
    Shannon-19:16
    Deb-11:02
    Diet Pepsi-13:44 w/vest
    Ro-15:45
    McCoy-14:54
    shedkicker:
    Brendan-30:51
    Pat-25:08
    Kevin-30:12
    redshed athletic development HS WOD:
    Brandon-19:25
    Gavin-24:20
    Jorge-19:40

  50. Pat

    Day 4 modified:
    Nick-23:30, 45#
    Adriana-19:35, 35#
    CK-16:19, 30 push-ups instead of 15 burpees
    Day 4 rx’d:
    John-15:58
    Gary-18:51
    Phil-21:30
    BOC-18:38
    Erin-Day 3
    Kat-14:15
    Karen-14:47
    Ryan-13:44
    Jim-13:27
    Lou-16:07
    Shannon-19:16
    Deb-11:02
    Diet Pepsi-13:44 w/vest
    Ro-15:45
    McCoy-14:54
    shedkicker:
    Brendan-30:51
    Pat-25:08
    Kevin-30:12
    redshed athletic development HS WOD:
    Brandon-19:25
    Gavin-24:20
    Jorge-19:40

  51. Pat

    Day 4 modified:
    Nick-23:30, 45#
    Adriana-19:35, 35#
    CK-16:19, 30 push-ups instead of 15 burpees
    Day 4 rx’d:
    John-15:58
    Gary-18:51
    Phil-21:30
    BOC-18:38
    Erin-Day 3
    Kat-14:15
    Karen-14:47
    Ryan-13:44
    Jim-13:27
    Lou-16:07
    Shannon-19:16
    Deb-11:02
    Diet Pepsi-13:44 w/vest
    Ro-15:45
    McCoy-14:54
    shedkicker:
    Brendan-30:51
    Pat-25:08
    Kevin-30:12
    redshed athletic development HS WOD:
    Brandon-19:25
    Gavin-24:20
    Jorge-19:40

  52. Pat

    Day 4 modified:
    Nick-23:30, 45#
    Adriana-19:35, 35#
    CK-16:19, 30 push-ups instead of 15 burpees
    Day 4 rx’d:
    John-15:58
    Gary-18:51
    Phil-21:30
    BOC-18:38
    Erin-Day 3
    Kat-14:15
    Karen-14:47
    Ryan-13:44
    Jim-13:27
    Lou-16:07
    Shannon-19:16
    Deb-11:02
    Diet Pepsi-13:44 w/vest
    Ro-15:45
    McCoy-14:54
    shedkicker:
    Brendan-30:51
    Pat-25:08
    Kevin-30:12
    redshed athletic development HS WOD:
    Brandon-19:25
    Gavin-24:20
    Jorge-19:40

  53. Pat

    Day 4 modified:
    Nick-23:30, 45#
    Adriana-19:35, 35#
    CK-16:19, 30 push-ups instead of 15 burpees
    Day 4 rx’d:
    John-15:58
    Gary-18:51
    Phil-21:30
    BOC-18:38
    Erin-Day 3
    Kat-14:15
    Karen-14:47
    Ryan-13:44
    Jim-13:27
    Lou-16:07
    Shannon-19:16
    Deb-11:02
    Diet Pepsi-13:44 w/vest
    Ro-15:45
    McCoy-14:54
    shedkicker:
    Brendan-30:51
    Pat-25:08
    Kevin-30:12
    redshed athletic development HS WOD:
    Brandon-19:25
    Gavin-24:20
    Jorge-19:40

  54. Pat

    Day 4 modified:
    Nick-23:30, 45#
    Adriana-19:35, 35#
    CK-16:19, 30 push-ups instead of 15 burpees
    Day 4 rx’d:
    John-15:58
    Gary-18:51
    Phil-21:30
    BOC-18:38
    Erin-Day 3
    Kat-14:15
    Karen-14:47
    Ryan-13:44
    Jim-13:27
    Lou-16:07
    Shannon-19:16
    Deb-11:02
    Diet Pepsi-13:44 w/vest
    Ro-15:45
    McCoy-14:54
    shedkicker:
    Brendan-30:51
    Pat-25:08
    Kevin-30:12
    redshed athletic development HS WOD:
    Brandon-19:25
    Gavin-24:20
    Jorge-19:40

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