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120810 Day 5

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Day 5
WOD 120810

10:00 pressing practice
accumulate 30 reps of overhead press (strict, push press or push jerk), never doing more than 3 reps unbroken (no racks)…

when clock hits 10:00…

5:00 inversion practice
get upside down and hold hspu at full extension or headstand for as long as possible in 5:00

when clock hits 15:00…

For time:
21-15-9
front squats – 115/85
ring dips

200m run after each couplet

 

 

 Lily fs

 

 

 

crossfit.com 

 


0 thoughts on “120810 Day 5”

  1. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  2. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  3. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  4. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  5. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  6. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  7. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  8. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  9. Kat

    Hey W – Can you give me a call or shoot me a text please 9738003257. I have a question from the JTHS Soccer Coach regarding the Inferno Run.
    Thank You 🙂

  55. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  56. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  57. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  58. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  59. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  60. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  61. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  62. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  63. Kat

    Goodness gracious – You guys are on fire this morning!
    I miss you too Rich – will I ever see you again?
    Shannon – I have heard that about Marc 🙂
    My husband was in this morning – heard it was a good one. I hope to make it there later today.
    When is the next Shed gathering. I miss everyone!

  82. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  83. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  84. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  85. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  86. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  87. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  88. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  89. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  90. coach emeritus

    First, let’s all decide if we want to have a pig roast in a park setting where we can play some games, or have a kickass park WOD… or if the party planner(s) want to host it.
    I think that needs to be the first step.

  154. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  155. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  156. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  157. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  158. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  159. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  160. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  161. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  162. TC

    Great job this morning Rich!! I missed the 7 am Friday morning workouts. Should be there every friday from now on. Let me know when the next shed get together is. I would like to make an appearance.

  181. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  182. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  183. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  184. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  185. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  186. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  187. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  188. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  189. brielle

    I have looked up prices of pig roasts because i am on top of my job and it is pretty pricey…so my suggestion is do a park bbq with burgers chicken sausage….than all kids can come and we could do a big PARTY!!!!
    Thoughts???
    I will get the plans started 🙂

  190. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  191. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  192. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  193. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  194. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  195. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  196. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  197. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  198. coach emeritus

    Brielle, I will cover the pig and the rental for the roaster… I had a pig roast once, and it didn’t cost that much to rent the roaster. If we cook it ourselves, it won’t be that pricey.
    I still like the park idea, but we would have to look into getting a permit if we were to have alcohol there.

  244. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  245. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  246. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  247. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  248. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  249. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  250. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  251. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

  252. coach emeritus

    W-12:05
    Rich-9:10
    TC-9:54
    MVR-6:04
    Josh-5:56
    John-6:20
    Kieran-10:21
    DP-7:54
    Heff-8:22
    CC-9:26
    Alex-9:25
    JoeG-7:17
    Billy-10:26
    Randy-9:06 or 19:06 (I can’t read j9’s writing)
    Marc-9:11
    Kate-10:17
    Doug-12:16
    Justin-8:55
    Christian-9:33
    Bear-10:18
    MikeC-10:57
    Pat-7:33
    McCoy-11:36
    Ed-10:37
    Mod:
    Pete-10:10
    Tracey-9:36
    Matt-13:30
    CKL-10:33
    Eddie-12:47
    Ro-10:52
    Shannon-13:56
    Lily-9:56
    Elizabeth-10:18
    Amy-12:43
    John-11:30
    Carrie-11:20
    Scott-9:21
    Janice-13:51
    No run rx’d:
    Adam-12:18
    No run mod:
    Kat-10:33
    Alyssa-7:49

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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.

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ARE YOU LOOKING TO DROP-IN?

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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.