Get Started!
GET
STARTED

07.01.2010-Thursday-Day 4

Leave a Comment / Uncategorized / By

Athlete's Choice (please remember we are open from 4pm-9pm today, and every Thursday for the summer)

1) Rest Day

2) Strength

3)Metcon 1 or 2

Metcon 1

For time:

21-15-9

overhead squats – 95# (65#)

toes 2 bar

box jumps – 24" (20")

 

Metcon 2

"Annie"

For time:

50,40,30,20,10

double unders

sit-ups

 

crossfit.com

**Monday July 5th, we will be open 6am-2pm**

0 thoughts on “07.01.2010-Thursday-Day 4”

  1. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  2. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  3. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  4. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  5. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  6. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  7. Shannon

    Crossfit Lewes WOD for 6/30:
    400m run
    15 wall balls (10# @ 10 ft target)
    400m run
    15 wall balls
    10 knees to elbows
    400m run
    15 wall balls
    10 knees to elbows
    20 mtn climbers
    400m run
    20 knees to elbows
    60 mtn climbers
    23:15
    This WOD sucked.

  8. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  9. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  10. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  11. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  12. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  13. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  14. Pat

    Shannon, did you leave out the wall balls in that last combo? or did they?
    REMEMBER THAT SUMMER HOURS ARE IN EFFECT…
    … GYM IS OPEN FROM 4PM-9PM TODAY AND EVERY THURSDAY UNTIL THE END OF AUGUST!!

  15. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  16. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  17. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  18. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  19. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  20. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  21. BOC

    finished the rough edit on the 5k it looks good! The funny part is Steve ( the old guy with a camera ), calls Pat Speedy. “Hey Speedy!” as Pat runs by the first beach clubhouse.

  50. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  51. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  52. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  53. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  54. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  55. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

  56. Pat

    Day 4 (M1) modified:
    CKL-15:51
    Ro-11:28
    rx’d:
    Randy-15:06
    DP-5:22
    Brendan-4:45
    Day 4 (M2) modified:
    Melanie-17:47 (from yesterday)
    CK-14:20
    rx’d
    MikeR-8:38
    Lily-9:31
    Lou-13:16, vested
    Keith & Adriana-Day 5 (Have a safe trip to Romania… see you guys in August!)

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.