Get Started!

FREE TRIAL! Click here to learn more

GET
STARTED

09.07.2009-Monday-Day 1

Leave a Comment / Uncategorized / By

3 rounds for time of:

115# (75#) hang squat cleans, 15 reps

push-ups, 30 reps

115# (75#) thrusters, 15 reps

pull-ups, 30 reps

post times to comments:

main site WOD

CF Pics 200 CF Pics 207 CF Pics 204 CF Pics 208

0 thoughts on “09.07.2009-Monday-Day 1”

  6. svw

    happy anniversary, im glad to see you chose to write one of the more romantic wod’s ive seen in a long time for the occasion.
    this one isnt for the faint of heart, see you there…

  7. svw

    happy anniversary, im glad to see you chose to write one of the more romantic wod’s ive seen in a long time for the occasion.
    this one isnt for the faint of heart, see you there…

  8. svw

    happy anniversary, im glad to see you chose to write one of the more romantic wod’s ive seen in a long time for the occasion.
    this one isnt for the faint of heart, see you there…

  9. svw

    happy anniversary, im glad to see you chose to write one of the more romantic wod’s ive seen in a long time for the occasion.
    this one isnt for the faint of heart, see you there…

  10. svw

    happy anniversary, im glad to see you chose to write one of the more romantic wod’s ive seen in a long time for the occasion.
    this one isnt for the faint of heart, see you there…

  16. J9

    Time to break out the calendar (as Fred would say) for timing this one!
    I bet at least half of my time will be spent on all those pull-ups!
    Happy Anniversary, Pat!
    Sena-
    love the ever changing names you have!

  17. J9

    Time to break out the calendar (as Fred would say) for timing this one!
    I bet at least half of my time will be spent on all those pull-ups!
    Happy Anniversary, Pat!
    Sena-
    love the ever changing names you have!

  18. J9

    Time to break out the calendar (as Fred would say) for timing this one!
    I bet at least half of my time will be spent on all those pull-ups!
    Happy Anniversary, Pat!
    Sena-
    love the ever changing names you have!

  19. J9

    Time to break out the calendar (as Fred would say) for timing this one!
    I bet at least half of my time will be spent on all those pull-ups!
    Happy Anniversary, Pat!
    Sena-
    love the ever changing names you have!

  20. J9

    Time to break out the calendar (as Fred would say) for timing this one!
    I bet at least half of my time will be spent on all those pull-ups!
    Happy Anniversary, Pat!
    Sena-
    love the ever changing names you have!

  31. dp

    I just want to apologies for anything we might have done that has caused you to create this workout, I feel like I just got beat up and I scaled the weight. I feel for those who did it rdx.

  32. dp

    I just want to apologies for anything we might have done that has caused you to create this workout, I feel like I just got beat up and I scaled the weight. I feel for those who did it rdx.

  33. dp

    I just want to apologies for anything we might have done that has caused you to create this workout, I feel like I just got beat up and I scaled the weight. I feel for those who did it rdx.

  34. dp

    I just want to apologies for anything we might have done that has caused you to create this workout, I feel like I just got beat up and I scaled the weight. I feel for those who did it rdx.

  35. dp

    I just want to apologies for anything we might have done that has caused you to create this workout, I feel like I just got beat up and I scaled the weight. I feel for those who did it rdx.

  46. Ro

    Happy Anniversary Janine and Pat!!! Much Congratulations!!!
    On another note, my arms are having much difficulty recovering from Thursday to the point that my husband says I am walking like a gorilla because I am not straightening my arms!! Oh the LOVE!!
    I will run today!! Enjoy labor day and the beautiful weather!

  47. Ro

    Happy Anniversary Janine and Pat!!! Much Congratulations!!!
    On another note, my arms are having much difficulty recovering from Thursday to the point that my husband says I am walking like a gorilla because I am not straightening my arms!! Oh the LOVE!!
    I will run today!! Enjoy labor day and the beautiful weather!

  48. Ro

    Happy Anniversary Janine and Pat!!! Much Congratulations!!!
    On another note, my arms are having much difficulty recovering from Thursday to the point that my husband says I am walking like a gorilla because I am not straightening my arms!! Oh the LOVE!!
    I will run today!! Enjoy labor day and the beautiful weather!

  49. Ro

    Happy Anniversary Janine and Pat!!! Much Congratulations!!!
    On another note, my arms are having much difficulty recovering from Thursday to the point that my husband says I am walking like a gorilla because I am not straightening my arms!! Oh the LOVE!!
    I will run today!! Enjoy labor day and the beautiful weather!

  50. Ro

    Happy Anniversary Janine and Pat!!! Much Congratulations!!!
    On another note, my arms are having much difficulty recovering from Thursday to the point that my husband says I am walking like a gorilla because I am not straightening my arms!! Oh the LOVE!!
    I will run today!! Enjoy labor day and the beautiful weather!

  61. J9

    I don’t think this was made to be an “Anniversary WOD”, just another tough Monday coupled with the trend that it was a holiday. Think back to Memorial Day and 4th of July…this just rounded out the summer holiday season!
    DP-
    your comments are too funny!
    Although there were more that ended up in the modified column vs. the rx column, I give all of you credit for sticking it out and finishing this one. It was physically (and mentally) challenging!
    Rest all those body parts up and get ready for another great week!
    19 days to FGB IV
    20 days to the Jersey City 1/2 Marathon

  62. J9

    I don’t think this was made to be an “Anniversary WOD”, just another tough Monday coupled with the trend that it was a holiday. Think back to Memorial Day and 4th of July…this just rounded out the summer holiday season!
    DP-
    your comments are too funny!
    Although there were more that ended up in the modified column vs. the rx column, I give all of you credit for sticking it out and finishing this one. It was physically (and mentally) challenging!
    Rest all those body parts up and get ready for another great week!
    19 days to FGB IV
    20 days to the Jersey City 1/2 Marathon

  63. J9

    I don’t think this was made to be an “Anniversary WOD”, just another tough Monday coupled with the trend that it was a holiday. Think back to Memorial Day and 4th of July…this just rounded out the summer holiday season!
    DP-
    your comments are too funny!
    Although there were more that ended up in the modified column vs. the rx column, I give all of you credit for sticking it out and finishing this one. It was physically (and mentally) challenging!
    Rest all those body parts up and get ready for another great week!
    19 days to FGB IV
    20 days to the Jersey City 1/2 Marathon

  64. J9

    I don’t think this was made to be an “Anniversary WOD”, just another tough Monday coupled with the trend that it was a holiday. Think back to Memorial Day and 4th of July…this just rounded out the summer holiday season!
    DP-
    your comments are too funny!
    Although there were more that ended up in the modified column vs. the rx column, I give all of you credit for sticking it out and finishing this one. It was physically (and mentally) challenging!
    Rest all those body parts up and get ready for another great week!
    19 days to FGB IV
    20 days to the Jersey City 1/2 Marathon

  65. J9

    I don’t think this was made to be an “Anniversary WOD”, just another tough Monday coupled with the trend that it was a holiday. Think back to Memorial Day and 4th of July…this just rounded out the summer holiday season!
    DP-
    your comments are too funny!
    Although there were more that ended up in the modified column vs. the rx column, I give all of you credit for sticking it out and finishing this one. It was physically (and mentally) challenging!
    Rest all those body parts up and get ready for another great week!
    19 days to FGB IV
    20 days to the Jersey City 1/2 Marathon

  66. J9

    modified:
    Beard-I have to look back on the board for this one (I apologize for not writing on my sheet that I take home) (95#, apu)
    Jane-31:18 (45#, apu)
    Lisa-33:03 (45#, jumping pu)
    Ed-32:06 (45#, jumping pu)
    Cheryl-29:37 (55#, jumping pu)
    CK-25:13 (35#, ring pu)
    Melanie-27:30 (65#, apu)
    KennyG-36:29 (jumping pu)
    Janice-27:16 (55#)
    DP-20:45 (55#)
    BF-31:49 (95#)
    Randy-33:10 (95#)
    McCoy-37:49 (95#)
    as rx’d:
    J9-27:12
    SvW-29:48
    Scott-29:48
    Deb-28:32
    Chaz-27:06

  67. J9

    modified:
    Beard-I have to look back on the board for this one (I apologize for not writing on my sheet that I take home) (95#, apu)
    Jane-31:18 (45#, apu)
    Lisa-33:03 (45#, jumping pu)
    Ed-32:06 (45#, jumping pu)
    Cheryl-29:37 (55#, jumping pu)
    CK-25:13 (35#, ring pu)
    Melanie-27:30 (65#, apu)
    KennyG-36:29 (jumping pu)
    Janice-27:16 (55#)
    DP-20:45 (55#)
    BF-31:49 (95#)
    Randy-33:10 (95#)
    McCoy-37:49 (95#)
    as rx’d:
    J9-27:12
    SvW-29:48
    Scott-29:48
    Deb-28:32
    Chaz-27:06

  68. J9

    modified:
    Beard-I have to look back on the board for this one (I apologize for not writing on my sheet that I take home) (95#, apu)
    Jane-31:18 (45#, apu)
    Lisa-33:03 (45#, jumping pu)
    Ed-32:06 (45#, jumping pu)
    Cheryl-29:37 (55#, jumping pu)
    CK-25:13 (35#, ring pu)
    Melanie-27:30 (65#, apu)
    KennyG-36:29 (jumping pu)
    Janice-27:16 (55#)
    DP-20:45 (55#)
    BF-31:49 (95#)
    Randy-33:10 (95#)
    McCoy-37:49 (95#)
    as rx’d:
    J9-27:12
    SvW-29:48
    Scott-29:48
    Deb-28:32
    Chaz-27:06

  69. J9

    modified:
    Beard-I have to look back on the board for this one (I apologize for not writing on my sheet that I take home) (95#, apu)
    Jane-31:18 (45#, apu)
    Lisa-33:03 (45#, jumping pu)
    Ed-32:06 (45#, jumping pu)
    Cheryl-29:37 (55#, jumping pu)
    CK-25:13 (35#, ring pu)
    Melanie-27:30 (65#, apu)
    KennyG-36:29 (jumping pu)
    Janice-27:16 (55#)
    DP-20:45 (55#)
    BF-31:49 (95#)
    Randy-33:10 (95#)
    McCoy-37:49 (95#)
    as rx’d:
    J9-27:12
    SvW-29:48
    Scott-29:48
    Deb-28:32
    Chaz-27:06

  70. J9

    modified:
    Beard-I have to look back on the board for this one (I apologize for not writing on my sheet that I take home) (95#, apu)
    Jane-31:18 (45#, apu)
    Lisa-33:03 (45#, jumping pu)
    Ed-32:06 (45#, jumping pu)
    Cheryl-29:37 (55#, jumping pu)
    CK-25:13 (35#, ring pu)
    Melanie-27:30 (65#, apu)
    KennyG-36:29 (jumping pu)
    Janice-27:16 (55#)
    DP-20:45 (55#)
    BF-31:49 (95#)
    Randy-33:10 (95#)
    McCoy-37:49 (95#)
    as rx’d:
    J9-27:12
    SvW-29:48
    Scott-29:48
    Deb-28:32
    Chaz-27:06

  71. J9

    Welcome Jane to the RedShed (BF DOES have a wife)!
    There’s nothing like walking in for your first WOD and it being such a difficult one.
    Give her time, BF and she will give you a run for the money.
    Chaz-
    I think if I did not change the music selection during my WOD, I would have had you beat. I thought a little BRUCE would give me some power, but had to switch it to CLUTCH!
    11 minutes worth of pull-ups! So maybe it was more like 40% of the total time, not 50% like I had anticipated.
    Coach – can you please put together a pull-up challenge for us?!
    (this is already in the works)

  72. J9

    Welcome Jane to the RedShed (BF DOES have a wife)!
    There’s nothing like walking in for your first WOD and it being such a difficult one.
    Give her time, BF and she will give you a run for the money.
    Chaz-
    I think if I did not change the music selection during my WOD, I would have had you beat. I thought a little BRUCE would give me some power, but had to switch it to CLUTCH!
    11 minutes worth of pull-ups! So maybe it was more like 40% of the total time, not 50% like I had anticipated.
    Coach – can you please put together a pull-up challenge for us?!
    (this is already in the works)

  73. J9

    Welcome Jane to the RedShed (BF DOES have a wife)!
    There’s nothing like walking in for your first WOD and it being such a difficult one.
    Give her time, BF and she will give you a run for the money.
    Chaz-
    I think if I did not change the music selection during my WOD, I would have had you beat. I thought a little BRUCE would give me some power, but had to switch it to CLUTCH!
    11 minutes worth of pull-ups! So maybe it was more like 40% of the total time, not 50% like I had anticipated.
    Coach – can you please put together a pull-up challenge for us?!
    (this is already in the works)

  74. J9

    Welcome Jane to the RedShed (BF DOES have a wife)!
    There’s nothing like walking in for your first WOD and it being such a difficult one.
    Give her time, BF and she will give you a run for the money.
    Chaz-
    I think if I did not change the music selection during my WOD, I would have had you beat. I thought a little BRUCE would give me some power, but had to switch it to CLUTCH!
    11 minutes worth of pull-ups! So maybe it was more like 40% of the total time, not 50% like I had anticipated.
    Coach – can you please put together a pull-up challenge for us?!
    (this is already in the works)

  75. J9

    Welcome Jane to the RedShed (BF DOES have a wife)!
    There’s nothing like walking in for your first WOD and it being such a difficult one.
    Give her time, BF and she will give you a run for the money.
    Chaz-
    I think if I did not change the music selection during my WOD, I would have had you beat. I thought a little BRUCE would give me some power, but had to switch it to CLUTCH!
    11 minutes worth of pull-ups! So maybe it was more like 40% of the total time, not 50% like I had anticipated.
    Coach – can you please put together a pull-up challenge for us?!
    (this is already in the works)

  81. Chaz

    J9 – Any day I manage to beat your time, I will take it.
    Seriously though, congrats on your eighth anniversary. Cheryl and I will be eight years in 15 more days.
    Pat – Take a week off and GET BETTER! Set the right example!

  82. Chaz

    J9 – Any day I manage to beat your time, I will take it.
    Seriously though, congrats on your eighth anniversary. Cheryl and I will be eight years in 15 more days.
    Pat – Take a week off and GET BETTER! Set the right example!

  83. Chaz

    J9 – Any day I manage to beat your time, I will take it.
    Seriously though, congrats on your eighth anniversary. Cheryl and I will be eight years in 15 more days.
    Pat – Take a week off and GET BETTER! Set the right example!

  84. Chaz

    J9 – Any day I manage to beat your time, I will take it.
    Seriously though, congrats on your eighth anniversary. Cheryl and I will be eight years in 15 more days.
    Pat – Take a week off and GET BETTER! Set the right example!

  85. Chaz

    J9 – Any day I manage to beat your time, I will take it.
    Seriously though, congrats on your eighth anniversary. Cheryl and I will be eight years in 15 more days.
    Pat – Take a week off and GET BETTER! Set the right example!

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.