September 2011

Day 3WOD 3 rounds for time of: 155/1009 deadlifts7 power cleans5 front squats3 thrusterscash-out = 45 t2b((5TH FRONT SQUAT CANNOT BE 1ST THRUSTER))       crossfit.com

Day 2WOD 3 rounds for time of:50 kb swings – 24kg/16kg50 back extensions400m run           crossfit.com

Day 1WOD 5 rounds for time of:60 squats30 double unders (120 singles)12 push press – 135/95         crossfit.com  

  Happy Birthday Adriana!        

Strength for Week of 1109195,5,5,5back squatsexperiment with hanging kettlebells from the ends of the barbell and/or using chains ShedKickers for Week of 110919 CFWE SK_As Many Reps as Possible in 12:00 of:thrusters – 135/95* 1 (or 2) 15’rope ascents every minute on the minute, starting @ minute zero SK1_For time:150 wall balls45 ring dips30 squat

Day 6 In-House Competition (just for fun!) @ CrossFit West Essex, 9AM!! WODs will be announced as the day progresses!!  

Day 5WOD 5 rounds for time of:400m run50 double unders (200 singles)15 thrusters – 115/75         Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new

      Download Jani-Ro Registration RSCF 2012 Wall Ball Demo Burpee Demo Kettlebell Swing Demo   There is no online registration available.  Please download the registration form and mail it to RedShed CrossFit, 50 Route 183N, Netcong, NJ 07857 prior to October 19th (or better yet, hand deliver it!). Event Day registration will be accepted!

Day 4WOD AMRAP in 5:00 of:15 clean to overhead – 95/6510 kb swings – 32kg/24kg rest 1:00 AMRAP in 5:00 of:15 box jumps – 24"/20"10 goblet squats – 32kg/24kg rest 1:00 AMRAP in 5:00 of:15 sdhp – 95/6510 burpees       Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced

Day 3WOD For time of:50 hand release push-ups50 ring dips50 front squats – 135/95         Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new paleo