10 rounds for time of:
10 med ball cleans, 20# (15#)
10 ring dips
recover…
bonus challenge:
If you are up for it…
Grab the pull-up bar (or rings), and go for a maximum effort of pull-ups. As soon as you let go of the bar (or rings), immediately perform as many burpees (as pull-ups you just did)…
or
500 meter row for time
post all results to comments:
You must be logged in to post a comment.
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
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
New options for TABATA – check out the Tabata Challenge on the main site video.
New options for TABATA – check out the Tabata Challenge on the main site video.
Dig it! A workout that won’t further destroy my hands.
Dig it! A workout that won’t further destroy my hands.
Did you see the black tape wrapped up around the pull-up bars? That’s not a bad idea…
Did you see the black tape wrapped up around the pull-up bars? That’s not a bad idea…
Who is leaving there hands on the bar with me today
Who is leaving there hands on the bar with me today
shouldn’t you be working Dale? shouldn’t you be???
shouldn’t you be working Dale? shouldn’t you be???
make note, shedheads…
changes were made
why?
it needed to be done!
make note, shedheads…
changes were made
why?
it needed to be done!
NJ Marathon:
Good luck Bill on the half and good luck Steph on the full!
I’ll see you at mile 18!
NJ Marathon:
Good luck Bill on the half and good luck Steph on the full!
I’ll see you at mile 18!
Yeah, lots of hustle to all who are running, i personally will never run that far for anything other than necessity.
but i digress… be well everyone, and run fast!
and Bill, get this over with already so we can get some workouts in together!
Yeah, lots of hustle to all who are running, i personally will never run that far for anything other than necessity.
but i digress… be well everyone, and run fast!
and Bill, get this over with already so we can get some workouts in together!
day 4 wod as rx’d:
Craig- 8:35
Pat-10:09
Matt-10:19
Steve-10:30 (1:34 row)
Diet Pepsi Rob-12:11
Greg-12:20
w/assisted ring dips
Jeff-5:40 (7 rounds)
John-8:50
Larry-11:50 (7 rounds)
Deb-12:50
Morris-13:30 (7 rounds)
Estey-13:35
Randy-14:15
Beard-17:52
w/ push-ups:
Rosemary-10:17
Amy-11:20 (12#)
Scott-12:50
Janice-13:36
Francine-14:10 (8#db push press, 8 rounds)
Melanie-16:50
10 rounds of 15 calorie row, 15 double unders:
Lily-21:00
day 4 wod as rx’d:
Craig- 8:35
Pat-10:09
Matt-10:19
Steve-10:30 (1:34 row)
Diet Pepsi Rob-12:11
Greg-12:20
w/assisted ring dips
Jeff-5:40 (7 rounds)
John-8:50
Larry-11:50 (7 rounds)
Deb-12:50
Morris-13:30 (7 rounds)
Estey-13:35
Randy-14:15
Beard-17:52
w/ push-ups:
Rosemary-10:17
Amy-11:20 (12#)
Scott-12:50
Janice-13:36
Francine-14:10 (8#db push press, 8 rounds)
Melanie-16:50
10 rounds of 15 calorie row, 15 double unders:
Lily-21:00
ya man…going to get serious after the race.
ya man…going to get serious after the race.
Sena-12:42 (bodyweight box dips)
J9-9:14 (assisted ring dips, 16# ball)
Sena-12:42 (bodyweight box dips)
J9-9:14 (assisted ring dips, 16# ball)