Athlete's Choice
5 rounds for time of:
30 ghd sit-ups
25 back extensions
shedkicker
for time:
70 burpees
60 sit-ups
50 kb swings – 24kg (16kg)
40 pull-ups
30 hspu
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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
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
Mr. Lotosky, yes, you rang the bell on the “death by” yesterday.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
by the way
today is an exact repeat of 05/07/2010
and
those are Brendan’s feet!
Also, congrats to Melanie.
Even if the athletic accomplishments we achieved happened years ago, I believe those are experiences that mold us into the adults we are today. Some of us may be experiencing those accomplishments right now through the sport of CrossFit, and that is what makes CrossFit so awesome! Embrace your accomplishments with humility, and always strive for excellence! The shed will be here to coach you along the way!
As a “coach”, it makes me very proud to offer up the opportunity to you… the opportunity to find your own greatness.
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
CF Richardson WOD:
60 pp 95/65#
15 box jumps everytime you break
4:16
3 sets of box jumps
Then:
Tabata sit-ups
Can’t wait to get back to the Shed!
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Kevin and I are headed out by Pittsburgh this weekend for the Fall Brawl Throwdown. The WODs were released last night.
WOD 1
For Time:
1.5 Mile Trail Run
WOD 2
For time:
21-15-9 Wallball (20lbs for men to 10 ft target, 14lbs for women to 8 ft target)
Calories on Rower
Ground to Overhead (115lbs for men, 65lbs for women)
Note: There will be a 15 min cap
WOD 3
In 5 minutes…score is total points… 1 rep Max Deadlift (1 point for each pound… i.e. if your max deadlift is 405 pounds, then your score on deadlift is 405 points)
***you can add to your deadlift score with … Pullups (1 point for each pullup) and/or Muscle-ups (3 points for each muscle-up)
Score for the event is total points in 5 minutes
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
Top 6 Men and Women will be lucky enough to advance to a 4th WOD. Which will be announced 1 hour beforehand
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
You guys are gonna kill those WODs!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
That sounds awesome good luck to both you guys very jealous my heart was racing just reading those wods…very doable you guys should kill it.. Go Represent!!!
Don’t trip
Don’t trip
Don’t trip
Don’t trip
Don’t trip
Don’t trip
Don’t trip
Don’t trip
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
good luck in pittsburgh, not that you guys need it. i’ll be cheerring for you guys from jersey
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Day 4:
rx
Scott 10:07
Janice 12:03
Brittany 13:44
Bill 13:44
Ken 13:59
Marc 16:09
DMB 18:26
Shannon 15:46
Keith 19:19
Adriana 22:31
Sean 14:21
modified day 4:
Scotty 17:29
CKL 8:46
2K row
Tim 7:57
Annie:
Lou 10:42
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
Shedkicker:
Lily 19:23
J9 19:00
Scotty 16:51
Joe B 11:59
Pat 20:29
McCoy 18:25
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!
ShedKicker-Measurable Results:
Pat-12 minutes faster
Lily-way to attack the ShedKicker!