Get Started!
GET
STARTED

04.24.2010-Saturday-Day 6

Leave a Comment / Uncategorized / By

Rob Lake's WOD

"Gavin"

 

CF Pics 597 CF Pics 600

 

Complete the following for time:

30 double unders

5 rounds of (7 reps each):  power cleans, front squats, overhead squats, back squats

30 double unders

the wod starts and finishes with 30 double unders; in between the double unders, do 5 rounds of 7 reps of each movement using a 95# (65#) barbell.  Sub for double unders is 100 singles and 20 lateral bar hops.

crossfit.com

Rowing Workshop – May 16th 9AM-12PM

 

0 thoughts on “04.24.2010-Saturday-Day 6”

  36. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  37. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  38. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  39. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  40. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  41. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  42. dp

    One week to mudder, I can’t wait. I’ve been thinking about it a lot and I have decided I am going there to win (Not that I actually think I’m going to win but I am going to try my hardest). I was looking forward to doing it as a group but the more I thought about it I realized this is probably the only mud run I’ll ever do so I have something to prove to myself. I would like to run with someone though so I challenge some shed heads to keep up.

  43. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  44. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  45. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  46. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  47. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  48. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  49. kat

    dp – 2 things – first off – thanks for the WOD today. Very challenging for me – 65# OHS was a 1st today. I almost asked to drop the weight to 55 but J9 wasn’t having any of it. It was very deceiving – those DU’s at the end were so hard. My legs did not want to jump.
    As far as “winning” the Mudder – run with my husband – he totally wants to hit it hard for sure.
    J9, Brendan & Lou – thanks for the encouragement today.

  50. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  51. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  52. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  53. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  54. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  55. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  56. SvW

    Nice work on this wod Dp, i’ll get it made up this week if possible…
    As for the Mudder, “fast” isn’t in my lexicon, but i’ll do my best…
    Digging the mullet JR, goes great with the tan…

  64. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  65. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  66. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  67. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  68. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  69. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  70. J9

    DP-
    Funny…I thought I was going to win the Mudder. Actually, I am hoping just to get through portions of it without crying because I am cold.
    Kat-
    AWESOME job on the OHS!
    I also think you can do ring dips…next WOD they are in…rx!

  71. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  72. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  73. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  74. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  75. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  76. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  77. McCoy

    Yeah Tough Mudder!!!!! Just went to lowe’s to get Shannon a pair of gloves. If anyone is interested you can get a strong pair of nylon gloves with the palm coated in nitrilite for 5 bucks. not a bad investment.

  78. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  79. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  80. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  81. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  82. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  83. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  84. dp

    J9
    the way the weather looks i don’t think the cold will be an issue, the water might actually feel good by the time you get to it. i’m shooting for sub 2hr. we shall see.

  85. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  86. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  87. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  88. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  89. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  90. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  91. McCoy

    hey Pat just a heads up.
    Shannon sid that tractor supply in flanders sells little chicks. she didnt get the price on them though.
    Little chicks=big chickens= eggs:)

  92. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

  93. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

  94. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

  95. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

  96. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

  97. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

  98. dp

    10 pull ups
    20 push ups
    30 double unders
    5 rounds done
    now i’m eating my raw dehydrated yam slices. there like chips but hard as a rock and they taste like yams

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.