CFG OPEN 11.5 UPDATE!!
Attention Team RedShed,
All rx'd Men competitors must complete WOD 11.5 at CrossFit West Essex (Kevin's gym). Email Kevin to coordinate your competition WOD (Wednesday, Thursday, Friday or Saturday). Best bet would be to try and orgranize a small group so we can judge, etc.
All Women competitors can perform the WOD at the shed.
*********************************************************************************************
Day 3
Warm-up
400m run
50 pvc squat snatch
5:00 foam roll
WOD
For time:
21-15-9
push press – 95#/65#
pull-ups
kb swing – 24kg/16kg
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Team RedShed
Due to the Easter Holiday (no Sunday option), men having to travel to CFWE, and the nastiness of WOD 11.5, I urge you to prepare yourself properly.
20:00 of these movements can wreck your core and hands, so if you want more than one attempt, you need to plan accordingly.
We have been doing this long enough to understand how these movements will compound each other throughout 20:00. Your hands and core might not be able to handle two or three attempts in a matter of a couple days.
Be smart, be confident and be prepared for that first 20:00 attempt! Next week you gotta get right back on the pull-up bar, so do your best to make sure you can put up awesome efforts on both WODs.
Women can go rx’d at the shed, Men must complete the WOD at Kevin’s gym. Please contact him to understand his schedule and organize your WOD.
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
Agree with Pat on this one…your hands and your grip will start to suffer as the 20 minutes goes on. It will be a lung buster!
It is classic CrossFit. We do have the ability to do well on this.
Rock on!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
pleasure wodding with you this morning, Rich!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
Pleasure was all mine, Pat!
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07
modified:
Carole-10:32
Carrie-11:44
Deb-8:00
Ro-9:45
Toby-9:10
Janice-9:46
as rx’d:
Pat-6:35
Rich-6:07
Scotty-7:09
CKL-8:17
Jess-8:57
Christian-5:45
Marc-6:03
Dom-12:17
Charlie-7:43
Kat-7:21
scaled up:
CTB
McCoy-9:07