May 2010

We have been in our Netcong box for one year, and today we will be celebrating with 3 WODs… an all day event in appreciation of CrossFit and all of the awesome ShedHeads out there! Choose one, two, or do all three! 7:30AM-9:00AM, WOD 1 (individual): Triple Tabata Mash-up: kettlebell swing – 24kg (16kg) kettlebell […]

For time: 21 – 15 – 9 overhead squats – 95# (65#) ring dips   SHEDKICKER: For Time: 35 burpees 35 double unders 35 wall ball 35 hang cleans – 135# (95#) 35 wall ball 35 double unders 35 burpees   (Attention adjunct ShedHeads!, it is not our intention to have you perform the workout

Open Gym: 3pm-7pm Snatch balance: 1,1,1,1,1 Row 2K Rest Day video crossfit.com

We are excited to have Nick Curry at The Shed for our first Olympic Lift Workshop! When: Saturday, July 17th What time: 10:00AM – 2:00PM Where: RedShed CrossFit, 50 Route 183 North, Netcong, NJ 07857 (right before Family Ford) Cost: $40.00  click here to register online, or sign up at The Shed (please register by

 "Miss Ally Rose" 5 rounds for time of: 500 meter row 25 lateral jumps – 12" hurdle     SHEDKICKER 10 rounds for time of: (20 minute cap) 30 double unders 10 pull-ups scaled up shedkicker=CTB pull-ups     crossfit.com  

3 rounds for time of: 30 walking lunges (total steps) 30 pendulum push-ups 30 ring rows 30 med ball cleans     With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead.  Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand

With a continuous running clock, complete the following for total reps: 5 minutes of burpee box jumps – 24" (20") 4 minutes of pull-ups 3 minutes of sumo deadlift high pulls – 75# (45#) 2 minutes of push press – 75# (45#) 1 minute of front squats – 75# (45#)        crossfit.com

9am-12pm Rowing Workshop Today! Thank You Sandra!!      

Complete the following for time: 25 box jumps – 24" (20") 5 rounds of: 20 sit-ups, 20 kettlebell swings – 24kg (16kg) 25 box jumps          crossfit.com

Brian (BOC) *missing in action*  ShedHead since: September 2009 Favorite WOD/movement: Fight Gone Bad / pull-ups Least favorite WOD/movement: Any WOD with squats or deadlifts / double unders Most noteable achievement: other than being able to rx most of the time now, when I joined that wasn’t the case, I can now do pull ups