110614 Day 2
Day 2WOD5 rounds for time of:7 thrusters – 135/9535 double unders (150 singles) cash-out = 45 pull-ups crossfit.com
June 2011
110613 Day 1
FYI – the RedShed Blackberry will not be accessible until after 3pm. If you wish to contact Pat, Janine or the RedShed, please use email. Phone messages and texts will not be received until after 3pm today. Day 1WOD For time:400m sandbag carry, then… 5-10-15-10-5burpee box jumps – 24"/20"kb swings – 32kg/24kg then, 400m
110612 Warrior Dash Day!
Yeah Buddy! Today is the Warrior Dash in Jim Thorpe, PA!! Hope to post some before and after pics by the end of the day today!! Congrats to GHS Kindergarten Class of 2019! crossfit.com
110612 Warrior Dash Day! Read More »
Schedule change for Week of 110627
Due to the “Are you fit? Prove it” Competition at CrossFit Warwick on Saturday, our schedule will change slightly this week. 110627, Monday – 6-8am, 3-9pm 110628, Tuesday – 5-9pm 110629, Wednesday – 6-8am, 5-9pm 110630, Thursday – 3-9pm 110701, Friday – 6-8am, 3-9pm 110702, Saturday – Closed for Warwick Compeition
Schedule change for Week of 110627 Read More »
Warm-up, Shedkickers and CFE for Week of 110613
Warm-up for Week of 110613: 400m run + 500m row + 10 ghd sit-ups + 10 back extensions + 10 burpees + 5:00 foam roll/mobility ShedKickers for week of 110613:SK1_3 rounds for time of:15 muscle-ups (ctb pull-ups)15 deadlifts – 275/185, dropped deads = missed reps!50 wall balls SK2_For time: (no racks)21-15-9ohs – 135/95power cleans –
Warm-up, Shedkickers and CFE for Week of 110613 Read More »
110611 Day 6
Day 6WODFor time:60 burpees50 double unders (200 singles)40 t2b30 front squats – 95/6520 kb swings – 32kg/24kg10 muscle ups/20 ctb pull-ups (10 pull-ups) ((this was a firebreather WOD from last October)) crossfit.com
110610 Day 5
Day 5WODHang Snatch "Helen"3 rounds for time of:400m run21 hang squat snatch – 75/4512 pull-ups Olive Shed Gear… shirts, sexy socks and matching band-aids! crossfit.com
110609 Day 4
Active Rest Day: If you have a bike (and it is not raining), take it for a ride… and ride for at least 45:00. If you don't have a bike, drive to the nearest park and hike the trails for at least 1 hour. Rest Day Topic: F2F Fitness Challenge! We will need volunteers
110608 Day 3
Day 3WODAMRAP in 15:00 of:5 thrusters – 135/9510 bar-facing burpees Happy Birthday Cheryl! crossfit.com
110607 Day 2
Day 2WOD – 28 minute cap3 rounds for time of:200m sandbag carry30 wall balls10 sdhp – 115/7530 k2e Happy 3rd Birthday Caitlyn! Watch me grow! crossfit.com
