April 2010

Kat's WOD  "Offspring" 3 rounds for time of:capped at 25:00 23 clean & jerks – 95# (65#) 19 pull-ups 7 power snatch – 95# (65#) 30 double unders (sub for double unders is 100 singles and 20 later bar hops)   crossfit.com Rowing Workshop – May 16th 9AM-12PM

Hang Snatch: 3,3,3,3,3   4 rounds for time of: 12 single arm kettlebell sdhp (R) – 24kg (16kg) 12 single arm kettlebell sdhp (L) 100 meter walking lunges 100 meter run (raise the bar, shedheads!!  scale up on the kb and/or vest it!!)   crossfit.com Rowing Workshop – May 16th 9AM-12PM

Deadlift: 3,3,3,3,3 (control bar for all three reps, no dropping at the top)   For time:  (capped at 15 minutes) 45 kettlebell swings – 24kg (16kg) 45 burpee box jumps – 24" (20") 45 ring rows 45 ring dips (raise the bar! scale up the kb and/or wear the vest!!)   crossfit.com Rowing Workshop –

Run 5K Miles for Matheny 5K Peapack, NJ 9:00AM     crossfit.com

RedShed Rest Day Balance that treats family and health as more important…  …and individual achievement as less important than family and health.   Mini Mudder in training:   crossfit.com

  "Shannon"       AMRAP in 8 minutes of: 10 goblet squats – 24kg (16kg) 10 pull-ups REST 2 MINUTES   AMRAP in 8 minutes of: 10 box jumps – 24" (20") whole foot on box 10 knees to elbows   SHEDKICKER: for time: row 500 meters 150 double unders 50 burpees crossfit.com

Coming this summer… In May – Rowing In June – Flexibility In July – Olympic Lifting and more to come! Dates and details to be announced! back to main page

Gym is open 3pm-9pm today Overhead Squat: 3,3,3,3,3   10 rounds for time of: 15 calorie row 15 push-ups   SHEDKICKER: 7 rounds for time of: 3 front squats – 185# 7 "L" pull-ups   crossfit.com REMINDER: the shed will be closed this Saturday.  Run the 5K on Sunday!

Rowing Workshop: Sunday May 16th, 9AM-12PM   Learn proper rowing technique from Coach Sandra Bucan.  Ms. Bucan has a Masters Degree in Coaching from Dowling College in New York, and is an international rower with more than 20 years experience. As a competitor, Coach Bucan won medals at the US national collegiate level, the Serbian

Thruster: 3,3,3,3,3      "The Real McCoy" 5 rounds for time of: 30 wall ball 40 double unders – sub for double unders: 40 calorie row, or 400m run (30 minute cap)   crossfit.com REMINDER: The shed will be closed this Saturday.  Thursday hours will be 3pm-9pm.