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  1. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  2. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  3. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  4. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  5. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  6. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  7. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  8. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  9. RedShed CrossFit

    Parking lot gets very slippery – as does the mat outside the front door.
    Please be careful!
    Also, please bring a change of shoes on wet, snowy and salty days…and then just change into your training shoes at the Shed!
    THANKS!
    -J9

  37. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  38. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  39. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  40. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  41. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  42. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  43. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  44. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  45. cpj

    Hey Crew… here we go
    We need to arrive at 8:30am, so we can start explaining WODs @ 8:45am, and get first WOD started as close to 9am as possible.
    3601 Sullivan Trl
    Easton, PA
    Now the WODs are listed below… please don’t get worried or caught up in the Rx’d and Scaled weights… we will make adjustments so EVERYONE can participate.
    WOD 1 – 7:00
    “thruster concept”
    0:00-1:00 – max reps thruster (athlete 1) + max calories on rower (athlete 3)
    1:00-2:00 – max reps thruster (athlete 2) + max calories on rower (athlete 4)
    2:00-3:00 – max burpees over bar (athletes 1&2) + max burpees over rower (athletes 3&4)
    3:00-4:00 – max reps thruster (athlete 3) + max calories on rower (athlete 1)
    4:00-5:00 – max reps thruster (athlete 4) + max calories on rower (athlete 2)
    5:00-6:00 – max burpees over bar (athletes 3&4) + max burpees over rower (athletes 1&2)
    6:00-7:00 – max air squats (entire team)
    WOD Rules:
    -one barbell set up with 10’s and 15’s in order to create a 95# barbell, then strip to a 65# barbell (or scaled weights 75/45)
    -Male athletes start on thrusters, Female athletes start on the rower
    -Athletes switch every minute
    -Minute 2:00-3:00 pairs are working together to accumulate max burpees with only one athlete moving at a time within each pair (pairs are working at same time)
    -Minute 3:00-4:00 Female athletes move to barbell, Male athletes move to rower
    -Athletes switch every minute
    -Minute 6:00-7:00 everyone does squats
    Score = total thrusters + total calories + total burpees + total squats
    (athletes should be able to keep total rep counts during minutes off)
    WOD 2 – 6:00
    “kitchen sink”
    21-15-9… (rounds + reps in 6:00)
    wall ball – 20/14
    pull-ups (jumping pull-ups)
    kb swings – 24kg/16kg
    box jump – 24”/20” (step-ups)
    WOD Rules:
    -one athlete starts at each station… upon 3, 2, 1 go, each athlete performs 21 reps… once all 4 athletes complete 21 reps, they rotate and perform 21 reps of the next movement… until 21 reps have been completed at all 4 stations…, then they rotate through 15 reps, then they rotate through 9 reps…
    **we can just make this for time, or make it a 6:00 AMRAP… some teams might not finish in 6:00.
    WOD 3 – 6:00 minute AMRAP
    • Deadlift, Rx: 165, Scaled: 115 (girl)
    • Back Squat, Rx: 165, Scaled: 115 (girl)
    • Squat Clean, Rx: 165, Scaled: 115 (boy)
    • Snatch, Rx: 165, Scaled: 115 (boy)
    • 20 AbMat Sit-Ups (everyone contributes)
    WOD Rules:
    – Each team uses one bar: 165lbr for RX and 115lbs for Scaled
    – Each teammate picks a movement to do for the entire wod
    – The movements must be done in the order listed above
    – At least 1 rep and no more than 5 reps can be done per person per round
    – 20 AbMat Sit-Ups must be done each round. Only 1 person can be doing Sit-Ups at a time. A new round with the barbell cannot begin until the 20 Sit-Ups are done.
    – Teammates can help get the bar on the person’s back doing back squats
    WOD 4- 7:00 minute AMRAP
    – 1200m Row (Rx), 1000m Row (Scaled)
    – 200 Double Unders (Rx), 300 Single Unders (Scaled)
    – Score points by doing the following:
    o 4 points: 1 Bar Muscle Up for Rx or 1 Rope Climb for Scaled
    o 3 points: 1 Rope Climb for Rx or 1 Toes to Bar
    o 2 points: 1 Toes to Bar for Rx or 1 Knees to Elbow or Knee-Up for Scaled
    o 1 point: 1 Medball Slam (30/20lbs for Rx and 20/14lbs for Scaled)
    WOD Rules:
    – During the 7 minutes, teams must complete the Row and Jump Rope while scoring points with the other movements
    – Only 1 person can be on the Rower and on the Jump Rope at any given time
    – Only 1 person can be scoring points at a time
    – All teammates need to score some points as well as do some of the rowing and jump roping

  55. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  56. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  57. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  58. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  59. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  60. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  61. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  62. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

  63. Scott

    Laura, Janice, and I are in need of another male athlete for Saturday.
    Post on the blog if you’re interested.
    Also, be very careful going to and from the shed via 206. The overpass was really icy tonight and I’m sure it wIll be bad tomorrow morning.

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