December 2010

And oh boy, it is a much needed rest day indeed! As we recover from the Hoboken Winter Challenge, we will be filtering through hundreds of pics to put together a nice album… hopefully to be posted on Monday. A reminder to all that our Holiday WOD and Party is on Saturday the 18th.  If […]

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For time: 1000 meter row 60 wall balls 30 deadlifts – 135# (85#) 10 power cleans – 135# (85#) 100 double unders ((sub for double unders is 30 box jumps – 20"box)           crossfit.com wall ball cap = you have 5:00 to get 100 wall balls… …if you don't reach 100 before

5 rounds for time of: 10 kettlebell swings – 32kg (24kg) 30 hand-release push-ups 200 meter sandbag carry       crossfit.com wall ball cap = 55

Maximum repetitions of: 3:00 of: squat snatch – 95# (55#) 3:00 of: burpees 3:00 of: push press** – 95# (55#) 3:00 of: med ball cleans 3:00 of: wall balls ** shedkickers do muscle-ups instead of push press             crossfit.com  

With a 155# (95#) barbell, perform 5 rounds for time of: 5 front squats 15 pull-ups 35 double unders ((sub for double unders is 100 singles))       crossfit.com wall ball cap = max effort in 10 minutes  

For time: buy-in= 50 kettlebell swings – 24kg (16kg) 3 rounds of: 10 sumo deadlift high pulls – 115# (75#), 50 squats cash-out= 30 knees to elbows     crossfit.com wall ball cap = 60

Rest Day Reflection: Deck the halls with wall balls, a ShedHead branches out on his own.. and our RedShed Family keeps growing…     crossfit.com

A little less than one year ago, Kevin Yurchak came to the shed to prepare for his firefighter test.  Needless to say, he prepared himself mentally and physically at the shed, and rocked the test!  Fast forward to yesterday, and now Kevin and his partner Rich are proud owners of CrossFit West Essex!  As much