March 2010

For time: 100 wall ball shots 400 meter run 100 kettlebell swings – 24kg (16kg) 400 meter run   shedkicker: (event 2 of the sectionals) for time 10 front squats 20 double unders 8 front squats 30 double unders 6 front squats 40 double unders 4 front squats 50 double unders 2 front squats 60 […]

Complete as many rounds as possible in 20 minutes of: 5 hang clean & jerk  10 suitcase deadlifts (right)  5 hang clean & jerk 10 suitcase deadlifts (left) 25 push-ups (95# barbell for men, 65# barbell for women)   crossfit.com

10 rounds for time of: 12 pull-ups 12 burpees compare times to 10/30/2009   shedkicker: (event 1 from sectionals) for time: 1000 meter row 30 burpee box jumps – 24" (20") 1000 meter row (Games standards apply, shedkicker cannot be modified)   crossfit.com

Today is Day 2 of the Sectionals! We will keep you posted as the events take place! GOOD LUCK TODAY JANINE! WE BELIEVE IN YOU!      crossfit.com

   What a day of excitement, screaming spectators and amazing athletic performances by the NorthEast Athletes!! Janine is currently ranked 13th among 38 female athletes.  She is feeling great, and we are looking forward to tomorrow. If you are free tomorrow, come on down to CrossFit Montclair and watch the action!  Visit www.crossfitgames.com and navigate

Athlete's Choice: (shedkicker cannot be modified) 1) "Randy" + Burpees! 5 rounds for time of: 15 power snatch – 75# (45#) 15 burpees RedShed Elite Fitness Athlete in the news.  Click here to check it out!   2) shedkicker 5 rounds for time of: 30 double unders 6 overhead squats – 135# (95#) 12 "L"

RedShed Rest Day   Open Gym: 3pm-7pm Strength: back squats 5,5,5,5,5 Endurance: 1 mile run and/or 3K row Optional WOD (it will be posted next week as well) Event 115 Min CapRow 1k30 Burpee Box Jumps 24" Men/20" WomenRow 1k   crossfit.com **RedShed will be closed Saturday, March 27th to attend the CF Games NorthEast

Ring Dip Descents: 5 rounds, 5 second count   Complete as many rounds as possible in 15 minutes of: 5 power cleans – 135# (85) 21 toes to bar (if you drop the bar at any point during the power cleans, you must perform 5 burpees on the spot, before continuing on with the AMRAP)

Front Squat: 5,5,5,5,5  "C2 Helen" 3 rounds for time of: 500 meter row 21 kettlebell swings – 24kg (16kg) 12 pull-ups   crossfit.com **RedShed will be closed on Saturday, March 27th to attend the CF Games NorthEast Sectional Competition** Run the Wantage 5K on Saturday, 9AM

7 rounds for time of: 15 deadlifts – 135# (75#) 5 hang cleans – 135# (75#) 15 box jumps – 24" (20")   crossfit.com