check whiteboard for warm-up/cool-down instructions
4 rounds for time of:
15 deadlifts
12 hang cleans
9 push press/jerk
6 back squat
use the same barbell for all movements – 115# (75#)
SHEDKICKER: cannot be modified
"Nasty Girls"
3 rounds for time of:
50 squats
7 muscle-ups
10 hang cleans – 135# (95#)
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
Pull-ups are back, baby!
Happy Friday!
Pull-ups are back, baby!
Happy Friday!
Pull-ups are back, baby!
Happy Friday!
Pull-ups are back, baby!
Happy Friday!
Pull-ups are back, baby!
Happy Friday!
Pull-ups are back, baby!
Happy Friday!
A.M. stats
Day 5 modified:
Lou-10:00
Pete-17:00
CKL-8:41
BOC-16:29
Melissa(Kat’s friend)-10:38
Shannon-17:51
Day 5 rx’d:
J9-8:25, vest
SvW-8:28
Kat-12:09
shedkicker:
Brendan-11:29
Pat-11:39
A.M. stats
Day 5 modified:
Lou-10:00
Pete-17:00
CKL-8:41
BOC-16:29
Melissa(Kat’s friend)-10:38
Shannon-17:51
Day 5 rx’d:
J9-8:25, vest
SvW-8:28
Kat-12:09
shedkicker:
Brendan-11:29
Pat-11:39
A.M. stats
Day 5 modified:
Lou-10:00
Pete-17:00
CKL-8:41
BOC-16:29
Melissa(Kat’s friend)-10:38
Shannon-17:51
Day 5 rx’d:
J9-8:25, vest
SvW-8:28
Kat-12:09
shedkicker:
Brendan-11:29
Pat-11:39
A.M. stats
Day 5 modified:
Lou-10:00
Pete-17:00
CKL-8:41
BOC-16:29
Melissa(Kat’s friend)-10:38
Shannon-17:51
Day 5 rx’d:
J9-8:25, vest
SvW-8:28
Kat-12:09
shedkicker:
Brendan-11:29
Pat-11:39
A.M. stats
Day 5 modified:
Lou-10:00
Pete-17:00
CKL-8:41
BOC-16:29
Melissa(Kat’s friend)-10:38
Shannon-17:51
Day 5 rx’d:
J9-8:25, vest
SvW-8:28
Kat-12:09
shedkicker:
Brendan-11:29
Pat-11:39
A.M. stats
Day 5 modified:
Lou-10:00
Pete-17:00
CKL-8:41
BOC-16:29
Melissa(Kat’s friend)-10:38
Shannon-17:51
Day 5 rx’d:
J9-8:25, vest
SvW-8:28
Kat-12:09
shedkicker:
Brendan-11:29
Pat-11:39
RSEF HS athletes
5 rounds for time of:
15 deads
12 hang cleans
9 front squats
6 push jerks
105#
Brandon-12:52
Gavin-14:42
Jorge-15:48, 75#
RSEF HS athletes
5 rounds for time of:
15 deads
12 hang cleans
9 front squats
6 push jerks
105#
Brandon-12:52
Gavin-14:42
Jorge-15:48, 75#
RSEF HS athletes
5 rounds for time of:
15 deads
12 hang cleans
9 front squats
6 push jerks
105#
Brandon-12:52
Gavin-14:42
Jorge-15:48, 75#
RSEF HS athletes
5 rounds for time of:
15 deads
12 hang cleans
9 front squats
6 push jerks
105#
Brandon-12:52
Gavin-14:42
Jorge-15:48, 75#
RSEF HS athletes
5 rounds for time of:
15 deads
12 hang cleans
9 front squats
6 push jerks
105#
Brandon-12:52
Gavin-14:42
Jorge-15:48, 75#
RSEF HS athletes
5 rounds for time of:
15 deads
12 hang cleans
9 front squats
6 push jerks
105#
Brandon-12:52
Gavin-14:42
Jorge-15:48, 75#
Kat-I decided to run tomorrow! I plan on getting there around 7:30. Look for me! Who else is going?
Kat-I decided to run tomorrow! I plan on getting there around 7:30. Look for me! Who else is going?
Kat-I decided to run tomorrow! I plan on getting there around 7:30. Look for me! Who else is going?
Kat-I decided to run tomorrow! I plan on getting there around 7:30. Look for me! Who else is going?
Kat-I decided to run tomorrow! I plan on getting there around 7:30. Look for me! Who else is going?
Kat-I decided to run tomorrow! I plan on getting there around 7:30. Look for me! Who else is going?
Shannon – Awesome! But 7:30 is really early! I’m not registered yet and I plan on getting there between 8-8:15. If you want, we can meet in the parking lot of the mall and follow each other. I think Lisa is going too.
BTW – fantastic action shot in today’s post of you!
I’m also hoping to hit the Shed right after the race. Tomorrows WOD looks interesting – hate to miss it.
Shannon – Awesome! But 7:30 is really early! I’m not registered yet and I plan on getting there between 8-8:15. If you want, we can meet in the parking lot of the mall and follow each other. I think Lisa is going too.
BTW – fantastic action shot in today’s post of you!
I’m also hoping to hit the Shed right after the race. Tomorrows WOD looks interesting – hate to miss it.
Shannon – Awesome! But 7:30 is really early! I’m not registered yet and I plan on getting there between 8-8:15. If you want, we can meet in the parking lot of the mall and follow each other. I think Lisa is going too.
BTW – fantastic action shot in today’s post of you!
I’m also hoping to hit the Shed right after the race. Tomorrows WOD looks interesting – hate to miss it.
Shannon – Awesome! But 7:30 is really early! I’m not registered yet and I plan on getting there between 8-8:15. If you want, we can meet in the parking lot of the mall and follow each other. I think Lisa is going too.
BTW – fantastic action shot in today’s post of you!
I’m also hoping to hit the Shed right after the race. Tomorrows WOD looks interesting – hate to miss it.
Shannon – Awesome! But 7:30 is really early! I’m not registered yet and I plan on getting there between 8-8:15. If you want, we can meet in the parking lot of the mall and follow each other. I think Lisa is going too.
BTW – fantastic action shot in today’s post of you!
I’m also hoping to hit the Shed right after the race. Tomorrows WOD looks interesting – hate to miss it.
Shannon – Awesome! But 7:30 is really early! I’m not registered yet and I plan on getting there between 8-8:15. If you want, we can meet in the parking lot of the mall and follow each other. I think Lisa is going too.
BTW – fantastic action shot in today’s post of you!
I’m also hoping to hit the Shed right after the race. Tomorrows WOD looks interesting – hate to miss it.
I’m striving to be a sports photographer in my next life!
Just want to acknowledge the incredible efforts I witnessed today, and all this week. Y’all make me very proud.
Stay focused on the task at hand, and remember what “win” means: What’s Important Now!
I’m striving to be a sports photographer in my next life!
Just want to acknowledge the incredible efforts I witnessed today, and all this week. Y’all make me very proud.
Stay focused on the task at hand, and remember what “win” means: What’s Important Now!
I’m striving to be a sports photographer in my next life!
Just want to acknowledge the incredible efforts I witnessed today, and all this week. Y’all make me very proud.
Stay focused on the task at hand, and remember what “win” means: What’s Important Now!
I’m striving to be a sports photographer in my next life!
Just want to acknowledge the incredible efforts I witnessed today, and all this week. Y’all make me very proud.
Stay focused on the task at hand, and remember what “win” means: What’s Important Now!
I’m striving to be a sports photographer in my next life!
Just want to acknowledge the incredible efforts I witnessed today, and all this week. Y’all make me very proud.
Stay focused on the task at hand, and remember what “win” means: What’s Important Now!
I’m striving to be a sports photographer in my next life!
Just want to acknowledge the incredible efforts I witnessed today, and all this week. Y’all make me very proud.
Stay focused on the task at hand, and remember what “win” means: What’s Important Now!
Hi Shannon & Kat, sorry I am skipping the 5K tomorrow, but will be at the shed in the AM.
Hi Shannon & Kat, sorry I am skipping the 5K tomorrow, but will be at the shed in the AM.
Hi Shannon & Kat, sorry I am skipping the 5K tomorrow, but will be at the shed in the AM.
Hi Shannon & Kat, sorry I am skipping the 5K tomorrow, but will be at the shed in the AM.
Hi Shannon & Kat, sorry I am skipping the 5K tomorrow, but will be at the shed in the AM.
Hi Shannon & Kat, sorry I am skipping the 5K tomorrow, but will be at the shed in the AM.
sick picture through the rings…send it in to main site!
sick picture through the rings…send it in to main site!
sick picture through the rings…send it in to main site!
sick picture through the rings…send it in to main site!
sick picture through the rings…send it in to main site!
sick picture through the rings…send it in to main site!
Kat-when you say mall, did you mean Rockaway? Or somewhere in Denville? What time? I know 7:30 is early, I just hate being late to anything, so I tend to err on the side of caution.
Kat-when you say mall, did you mean Rockaway? Or somewhere in Denville? What time? I know 7:30 is early, I just hate being late to anything, so I tend to err on the side of caution.
Kat-when you say mall, did you mean Rockaway? Or somewhere in Denville? What time? I know 7:30 is early, I just hate being late to anything, so I tend to err on the side of caution.
Kat-when you say mall, did you mean Rockaway? Or somewhere in Denville? What time? I know 7:30 is early, I just hate being late to anything, so I tend to err on the side of caution.
Kat-when you say mall, did you mean Rockaway? Or somewhere in Denville? What time? I know 7:30 is early, I just hate being late to anything, so I tend to err on the side of caution.
Kat-when you say mall, did you mean Rockaway? Or somewhere in Denville? What time? I know 7:30 is early, I just hate being late to anything, so I tend to err on the side of caution.
PM stats:
modified:
Nick-10:00
Ro-10:38
DMB-10:26
Jim-11:50
Lisa-11:09
as rx’d:
Ryan-10:47
Randy-10:29
VonRon-12:11
Brendan-7:12
Melanie-9:52
McCoy-15:22
CK-15:22
Janice-16:43
scaled up:
Alex-9:30, 5 rounds, 135#
Kevin-8:56, vest
ShedKicker:
Kevin-20:20
DP-23:12
Scott-12:56
PM stats:
modified:
Nick-10:00
Ro-10:38
DMB-10:26
Jim-11:50
Lisa-11:09
as rx’d:
Ryan-10:47
Randy-10:29
VonRon-12:11
Brendan-7:12
Melanie-9:52
McCoy-15:22
CK-15:22
Janice-16:43
scaled up:
Alex-9:30, 5 rounds, 135#
Kevin-8:56, vest
ShedKicker:
Kevin-20:20
DP-23:12
Scott-12:56
PM stats:
modified:
Nick-10:00
Ro-10:38
DMB-10:26
Jim-11:50
Lisa-11:09
as rx’d:
Ryan-10:47
Randy-10:29
VonRon-12:11
Brendan-7:12
Melanie-9:52
McCoy-15:22
CK-15:22
Janice-16:43
scaled up:
Alex-9:30, 5 rounds, 135#
Kevin-8:56, vest
ShedKicker:
Kevin-20:20
DP-23:12
Scott-12:56
PM stats:
modified:
Nick-10:00
Ro-10:38
DMB-10:26
Jim-11:50
Lisa-11:09
as rx’d:
Ryan-10:47
Randy-10:29
VonRon-12:11
Brendan-7:12
Melanie-9:52
McCoy-15:22
CK-15:22
Janice-16:43
scaled up:
Alex-9:30, 5 rounds, 135#
Kevin-8:56, vest
ShedKicker:
Kevin-20:20
DP-23:12
Scott-12:56
PM stats:
modified:
Nick-10:00
Ro-10:38
DMB-10:26
Jim-11:50
Lisa-11:09
as rx’d:
Ryan-10:47
Randy-10:29
VonRon-12:11
Brendan-7:12
Melanie-9:52
McCoy-15:22
CK-15:22
Janice-16:43
scaled up:
Alex-9:30, 5 rounds, 135#
Kevin-8:56, vest
ShedKicker:
Kevin-20:20
DP-23:12
Scott-12:56
PM stats:
modified:
Nick-10:00
Ro-10:38
DMB-10:26
Jim-11:50
Lisa-11:09
as rx’d:
Ryan-10:47
Randy-10:29
VonRon-12:11
Brendan-7:12
Melanie-9:52
McCoy-15:22
CK-15:22
Janice-16:43
scaled up:
Alex-9:30, 5 rounds, 135#
Kevin-8:56, vest
ShedKicker:
Kevin-20:20
DP-23:12
Scott-12:56
Shannon-
Luv the in-air shot and the high socks!
Good luck ladies in the 5K tomorrow!
Make us proud – sorry to have to miss it.
McCoy-
The Nate pact – sooner rather than later!
SvW & Sasquash-
Good luck at the L1 Cert this weekend!
Smile pretty for the main site pic and be ready for a serious WOD!
Shannon-
Luv the in-air shot and the high socks!
Good luck ladies in the 5K tomorrow!
Make us proud – sorry to have to miss it.
McCoy-
The Nate pact – sooner rather than later!
SvW & Sasquash-
Good luck at the L1 Cert this weekend!
Smile pretty for the main site pic and be ready for a serious WOD!
Shannon-
Luv the in-air shot and the high socks!
Good luck ladies in the 5K tomorrow!
Make us proud – sorry to have to miss it.
McCoy-
The Nate pact – sooner rather than later!
SvW & Sasquash-
Good luck at the L1 Cert this weekend!
Smile pretty for the main site pic and be ready for a serious WOD!
Shannon-
Luv the in-air shot and the high socks!
Good luck ladies in the 5K tomorrow!
Make us proud – sorry to have to miss it.
McCoy-
The Nate pact – sooner rather than later!
SvW & Sasquash-
Good luck at the L1 Cert this weekend!
Smile pretty for the main site pic and be ready for a serious WOD!
Shannon-
Luv the in-air shot and the high socks!
Good luck ladies in the 5K tomorrow!
Make us proud – sorry to have to miss it.
McCoy-
The Nate pact – sooner rather than later!
SvW & Sasquash-
Good luck at the L1 Cert this weekend!
Smile pretty for the main site pic and be ready for a serious WOD!
Shannon-
Luv the in-air shot and the high socks!
Good luck ladies in the 5K tomorrow!
Make us proud – sorry to have to miss it.
McCoy-
The Nate pact – sooner rather than later!
SvW & Sasquash-
Good luck at the L1 Cert this weekend!
Smile pretty for the main site pic and be ready for a serious WOD!
Shannon- Rockaway – We won’t be late I promise. I can meet you in the Christmas Tree Shop Parking Lot at 7:45am. We will be in Denville by 8:00. Plenty of time to register, stretch and take a nap. Ha! Call me or text me 9738003257. I’ll be leaving my house by 7:30 – maybe earlier to grab coffee and danish 😉 – just kidding J9 – grabbing a coffee and some really healthy stuff.
Shannon- Rockaway – We won’t be late I promise. I can meet you in the Christmas Tree Shop Parking Lot at 7:45am. We will be in Denville by 8:00. Plenty of time to register, stretch and take a nap. Ha! Call me or text me 9738003257. I’ll be leaving my house by 7:30 – maybe earlier to grab coffee and danish 😉 – just kidding J9 – grabbing a coffee and some really healthy stuff.
Shannon- Rockaway – We won’t be late I promise. I can meet you in the Christmas Tree Shop Parking Lot at 7:45am. We will be in Denville by 8:00. Plenty of time to register, stretch and take a nap. Ha! Call me or text me 9738003257. I’ll be leaving my house by 7:30 – maybe earlier to grab coffee and danish 😉 – just kidding J9 – grabbing a coffee and some really healthy stuff.
Shannon- Rockaway – We won’t be late I promise. I can meet you in the Christmas Tree Shop Parking Lot at 7:45am. We will be in Denville by 8:00. Plenty of time to register, stretch and take a nap. Ha! Call me or text me 9738003257. I’ll be leaving my house by 7:30 – maybe earlier to grab coffee and danish 😉 – just kidding J9 – grabbing a coffee and some really healthy stuff.
Shannon- Rockaway – We won’t be late I promise. I can meet you in the Christmas Tree Shop Parking Lot at 7:45am. We will be in Denville by 8:00. Plenty of time to register, stretch and take a nap. Ha! Call me or text me 9738003257. I’ll be leaving my house by 7:30 – maybe earlier to grab coffee and danish 😉 – just kidding J9 – grabbing a coffee and some really healthy stuff.
Shannon- Rockaway – We won’t be late I promise. I can meet you in the Christmas Tree Shop Parking Lot at 7:45am. We will be in Denville by 8:00. Plenty of time to register, stretch and take a nap. Ha! Call me or text me 9738003257. I’ll be leaving my house by 7:30 – maybe earlier to grab coffee and danish 😉 – just kidding J9 – grabbing a coffee and some really healthy stuff.