May 2009

WELCOME TO THE ZINCTOWN HISTORIC PRESERVATION 5K RUN/WALK FRANKLIN DAY KICK–OFF EVENT 9:00 AM on SATURDAY, JUNE 27TH, 2009 Registration at 7:30 A.M. AT THE FRANKLIN HERITAGE MUSEUM 95 MAIN STREET, FRANKLIN, N.J. SPONSORED BY THE FRANKLIN HISTORICAL SOCIETY FEES FOR : Early registration up to June 15th $15. Registration Through June 27th $20. Race […]

The Rules: 100 days in a row of burpees/double unders… DAY 1=1 burpee/double under, DAY 2=2 burpees/double unders… etc.  YOU are responsible to do your burpees/double unders on the days you are not in the shed, or when the shed is closed, otherwise, see rule #3.  (hint, you might want to get yourself a jump rope

10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups last done on 3/30/09 & 12/04/08 post times to comments: main site wod=Michael Day 2 of the 100 day burpee challenge.  You must complete 2 burpees today.  If you are buying in today, you owe 3 burpees (1 for yesterday, and 2 for today).

RedShed Rest Day or Make-up Day: pick a WOD on the board that you missed, or one that you know you will miss! or Optional Strength WOD: snatch 3, 3, 3, 3, 3  (this is not a power snatch!) or Skills Day: train your nemesis or main site WOD… if you're nuts!   **A.M. Training

7 rounds for time of: 10 SDHP (sumo deadlift high pull), 95# (55#) 10 ring dips   post times to comments: main site wod

"Allyson" 5 rounds for time of: 2 squat cleans, 135# (75#) 3 thrusters, 135# (75#) 5 front squats, 135# (75#) 10 burpees post times to comments: main site rest day  

"Shoeless Kelly" 10 rounds for time of: 15 wall ball – 20#, 15# 15 box jumps   post times to comments: main site WOD… looks awesome!   

RedShed Rest Day This week was fast, but effective… just take a look at these guys! It was a great week, full of new faces and intense challenges!  We had more names on the board than ever before! Rest up, eat well, and stay hydrated… Day 1 is right around the corner! Janine has been

10 rounds for time of: 5 handstand push-ups 15 kettlebell swings – 24kg, 16kg   post times to comments: main site wod

For time: 500 meter row 21-15-9 goblet squats – 32kg, 24kg back extensions sit-ups   post times to comments: main site rest day