3 rounds for time of: (25 minute cap)
400 meter run
50 ring push-ups
Post-WOD Meal:
My standard: 3 eggs with sweet potatoes and cinnamon
Perfect balance of starchy carbs and protein to refuel after training. No pretty Tic-Tac-Toe placemat seen here, as it is usually eaten right out of the tupperware container.
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
Dear JoeB,
Thank you for giving me a chance to ring the bell. And I realize that once you come in and do yesterday’s ShedKicker that it will be taken away from me…but until then, I will hold onto my time for as long as it takes you to pick up the barbell and start that first thruster.
Rock on to all that did yesterday’s SK, it was a TOUGH one!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
SvW-
Tupac and Sir Mix A-Lot on Backspin this morning…calling you out to get your bad self back to the Shed!
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
never would of thought j9 would be listening to back spin
Tonight, Tonight
Tonight, Tonight
Tonight, Tonight
Tonight, Tonight
Tonight, Tonight
Tonight, Tonight
Tonight, Tonight
Tonight, Tonight
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
Not sure who “back spin” even is.
Anybody else sore from yesterday’s SK? Yikes! My shoulders and back are screaming.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
@CKL – Backspin is a Sirius station.
Yes, I am feeling yesterday’s SK for sure but it felt good to do the thrusters since I haven’t done them in ages.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
Todays WOD is very considerate. It doesn’t even make you wait a day or two for soreness. It arrives promptly upon completion.
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
I dunno, yesterdays wod crushed me – it hurt to sleep!!! GOOD ONE!!
(I dont even wanna think about 150 ring pushups!)
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
Keep eating all that good food people, and the soreness will go away as your body re-fuels for the 100 ohs!!
Sensei Matt killed it today, man. Damn Fast!
Lots o’energy with the lunch crowd, fun training with y’all!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
for all of our runners out there, I posted some Sunday 5k races in October and November.
since I secretly love running, I am trying to convert all of you to love running too!
Join Scott and Janine this weekend for an 8mile trail run to support F2F!
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
My left tricep is wearing an icy-hot patch.
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Yes! Join Scott and I for an 8 miler on Sunday.
This will be a true test of the powers of crossfitting carrying over into running…especially after not running in 4 months. Yes, the disclaimer comes out.
1 weighted HELEN WOD really does not count as preparation…or does it?
Not a runner that crossfits, a crossfitter that runs…is that what you used to say, BF?!
Brendan-
I think I was getting sore just by watching you and Tim train this AM…
Rock on Sensei! You still have it!
Melanie-
Tomorrow’s WOD is yours! Know you can rock those OHSN scaled up!
9 days to Amazing Grace!
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Day 4 modified:
Adriana-16:46
Keith-20:42
DP-18:48
Alex-13:56
CKL-13:22
Ro-15:02
Day 4 rx’d:
SGregg-21:33
Kevin-15:54, ring the bell
Brendan-19:32
Tim-25:00, 129 push-ups
MVW-17:52
Marc-19:04
Kat-24:58
Pat-18:44
CK20#V-23:51
Rich-22:11
Randy-16:54
Chris-16:43
Scott-21:36
Lily-24:25
yesterday’s shedkicker rx’d:
Kevin-17:09
Joe-13:30, ring the bell
Monday’s WOD modified:
Lisa-7.25
rx’d:
VonRon-8.66
“Elizabeth” rx’d:
McCoy-16:49
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!
Thanks Janine for the vote of confidence- I’ll give it my best! Cheryl and CKL- you guys did awesome yesterday- you make DU’s look so easy!