September 2009

For time: 500 meter row 21 wall ball shots – 20# (15#) 21 knees to elbows 500 meter row 15 wall ball shots 15 knees to elbows 500 meter row 9 wall ball shots 9 knees to elbows  post times to comments: main site rest day For those running in the Netcong Day 5K, we […]

Scott's Birthday WOD For time: 37 goblet squats – 24kg (16kg) 37 sumo deadlift high pulls – 95# (65#) 37 ring push-ups 37 push press/push jerks – 95# (65#) 37 box jumps 37 double unders 37 burpees post times to comments: Scott started in March/April right when we were transitioning from the shed to the

Considering the week we have had thus far, today's option as a rest day might be a good idea… especially since I became aware of a birthday that almost got away.  If you were experiencing WOD anxiety over what was posted on the board for Friday… get over it.  A surprise birthday WOD will be

Complete as many rounds as possible in 20 minutes of: 21 deadlifts – 135# (95#) 15 kettlebell swings – 24kg (16kg) 9 handstand push-ups post rounds to comments: main site WOD       If you visit our site, but have not visited the shed… please consider coming in on September 26th to participate in

For time: 1000 meter row 25 burpees 750 meter row 20 burpees 500 meter row 15 burpees 250 meter row 10 burpees post times to comments: main site rest day

3 rounds for time of: 115# (75#) hang squat cleans, 15 reps push-ups, 30 reps 115# (75#) thrusters, 15 reps pull-ups, 30 reps post times to comments: main site WOD

RedShed Rest Day Great performances this week, ShedHeads!  There were a couple of challenging WODs in there.  Welcome those new to the shed this week: Ed, Alex, and Cam's friends Joe and Tim (who had their first taste of the shed yesterday). Summer is officially over, and Labor Day is fast approaching.  Please remember we

 5 rounds for time of: 400 meter run 20 wall ball shots – 20# (16#) 10 lateral hurdle burpees – 12" hurdle   post times to comments: main site WOD

bata Mash-up: 20 seconds of work, 10 seconds of rest, 8 rounds pull-ups push-ups rest exactly 4 minutes… then mash-up push press – 45# box jumps Tabata mash-up is simple: 20 seconds of pull-ups, 10 seconds rest, 20 seconds of push-ups = 1 round, we are going to do 8, rest for 4 minutes, then

For Time: 21 back squats – 185# (115#) 750 meter row 15 back squats 500 meter row 9 back squats 250 meter row   post times to comments: main site WOD – everybody's favorite!