July 2009

3 rounds for time of: 500 meter row 21 burpees 400 meter run post times to comments: main site rest day DAY 63 of the burpee challenge (all of today's burpees are conveniently covered in this WOD)

5 rounds for time of: 20 GHD sit-ups 20 deadlifts – 185# (135#) post times to comments: main site wod DAY 62 of the burpee challenge

Descending Ladder:  6 rounds, starting at 15 reps and finishing at 10 reps (1 less rep each round), for time of: push press – 115# (75#) front squats – 115# (75#)   main site wod DAY 61 of the burpee challenge strength movement: hang squat clean

RedShed Rest Day Another fun week of training in the books!  As we move through the summer months, we are still averaging ~20 athletes a day in the shed.  That is great, and you all should be proud of what you are accomplishing each week of training. The burpees are mounting, the temperature is rising,

Saturday Chipper For Time: 1000 meter row 100 wall ball – 20# (15#) 10 deadlifts – 225# (155#) 1 lap around the building of walking lunges (~250ft) post times to comments: main site rest day Day 59 of the burpee challenge

Hangin' Lizzy 21 – 15 – 9 hang power cleans ring dips post times to comments: Bonus WOD: Tabata Mash-Up – goblet squats/kb swings  24kg (16kg), post total scores main site wod DAY 58 of the burpee challenge

RedShed WOD will take place in Morristown today at the VerizonWireless Corporate Classic 5K.  Race starts at 7:30PM, and we have 14 ShedHeads registered to run! GREAT JOB TO ALL WHO PARTICIPATED IN THE 5K! main site wod DAY 57 of the burpee challenge

As Many Rounds As Possible in 10 minutes of: (A) 20 double-unders 20 push-ups 20 K2E REST EXACTLY 5 MINUTES… THEN COMPLETE As Many Rounds As Possible in 10 minutes of: (B) 20 calories – rower 20 kettlebell swings – 24kg (16kg) 20 back extensions post total rounds for each amrap to comments: main site

5 rounds for time of: 10 handstand push-ups 5 hang power snatch – 75# (45#) 10 overhead squats – 75# (45#) post times to comments: main site rest day DAY 55 of the burpee challenge Congrats to our little dragon for getting her new belt today.  Way to go Ally-Cat!

10 rounds for time of: 5 pull-ups 10 thrusters – 75# (45#) 5 burpees   post times to comments: DAY 54 of the burpee challenge main site wod 5K registrations is closed And a warm welcome to Dan and Maria.  Dan is a Hoboken CrossFit athlete who will be spending some time training with us