Strength: Power Clean-1,1,1,1,1
For time:
21 – 15 – 9
calories – rower
hang squat clean thrusters – 95# (65#)
SHEDKICKER: cannot be modified
for time:
30 hspu
40 pull-ups
50 kb swings – 24kg (16kg)
60 sit-ups
70 burpees
Saturday will be a partner workout…. have a partner yet??
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
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Article that I came across on the CF Hamilton site:
http://rbbodywork.com/wordpress/?p=497
Stressing the importance of the post-WOD carbo loading and the benefits of fat loading.
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Hey, uuummmmmm
the shed is still open in the morning from 7-12.
just thought I would mention that!
Slow morning?
Slow morning?
Slow morning?
Slow morning?
Slow morning?
Slow morning?
Slow morning?
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
J9,
I’ve been doing my post and pre wod snacks and I do notice a difference. One positive is I’m not starving when I get home. I used to snack out of control while I was making dinner, now I can pretty much wait until dinner is ready to eat.
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
slow is an understatement. thinking of changing deodorants, or selling coffee and bagels!
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
maybe they are all out having a morning Margarita for Cinco de Mayo. Happy Cinco de Mayo everyone. Maybe we’ll have some tacos tonight for dinner, what do you think DP?
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Pat – Time to make some phone calls.
Spring is no time for ShedHeads to get complacent!!!
Also – I wish that Stroud would move or reconfigure that ‘for lease’ sign. People think the Shed is out of or is going out of business.
I have been parking on the side so that people see cars there.
Coach – Can you add a banner to that sign out front that says the shed is OPEN????
Time to nag your fellow ShedHeads and shame them back into the gym.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
Coach – Your deoderant is probably ok…Maybe work some pole-dancing into the WODS for the gentle gender shedheads?
That’ll bring attendance backup.
I’d probably come in twice a day…Just to show my support for the fem ShedHeads, of course.
I’ll be in tonight!
I’ll be in tonight!
I’ll be in tonight!
I’ll be in tonight!
I’ll be in tonight!
I’ll be in tonight!
I’ll be in tonight!
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
AM Training Stats
Day 3 modified:
Ken-9:04
Bryan-12:42
BOC-9:12
Shannon-13:18
Day 3 rx’d:
Kevin-7:44, vested (done on 5/3)
JR-8:19 (done on 5/3)
Brendan-7:56 (done on 5/4)
Lou-9:12
shedkicker:
Janine-17:11
Brendan-22:04
Pat-21:13
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
Did Kat and Matt disappear into the mud and never make it out of the Mudder?
Where are you guys?!
I saw Kat at dinner Monday night. As for Mat…can’t say.
I saw Kat at dinner Monday night. As for Mat…can’t say.
I saw Kat at dinner Monday night. As for Mat…can’t say.
I saw Kat at dinner Monday night. As for Mat…can’t say.
I saw Kat at dinner Monday night. As for Mat…can’t say.
I saw Kat at dinner Monday night. As for Mat…can’t say.
I saw Kat at dinner Monday night. As for Mat…can’t say.
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
PM Training Stats
David-Day 2
Cheryl-Day 2
Day 3 modified:
Brandon-7:19
Gavin-6:49
Keith-10:00
Adriana-10:30
Deb-11:33
Sena-13:21
CKL-9:32
Day 3 rx’d:
Charlie-8:22
CK-9:27
Alex-6:30, vested
SvW-8:41
Ryan-7:51
VonRon-8:58
The Stache-
shedkicker:
McCoy-24:57
DP-19:26
Kevin-16:33
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
To bad BF isnt around, I hit my pullup goal of 35 unbroken during the shed kicker.
and i could use a partner too.
and i could use a partner too.
and i could use a partner too.
and i could use a partner too.
and i could use a partner too.
and i could use a partner too.
and i could use a partner too.
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25
Melanie-10:54
Janice-12:05
Scott-9:29
Randy-11:24
modified shedkicker
Lou-21:25