ATTENTION PHILANTHROPIC SHEDHEADS!! Friend2Friend is in need of volunteers to help clear and mark the trails for tomorrows Hot Chili Run! Anyon interested in helping out, please contact Charles directly @ 973 222 9755 Day 5WOD AMRAP in 17:00 of:10 h-r push-ups10 sdhp – 75/5510 box jumps – 20"10 t2b crossfit.com […]
Day 4Active Rest Day Move at a moderate intensity for 30 minutes! Run, walk, hike, bike… your choice! Rest Day Challenge:List 2 movements you would love/hate to see in the Halloween Partner WOD! Battle Cry (courtesy of CF Lisbeth) crossfit.com This Saturday the shed will be open from 9am-12pm (last WOD at
111006 Active Rest Day Read More »
Day 3WOD For time:100 deadlifts – 155/100*perform 10 double-unders every minute on the minute, starting at minute zero*(if you cannot do 10 consecutive double unders, perform 3 burpees every minute on the minute, starting at minute zero) crossfit.com This Saturday the shed will be open from 9am-12pm (last WOD at noon)
**Tomorrow is the last day you can reserve a Jani-Ro T-shirt** ***Order is going in at 2pm on 10/5*** Day 2WOD 5 rounds for time of:15 clean to overhead – 95/6530 kettlebell swings – 24kg/16kg crossfit.com This Saturday the shed will be open from 9am-12pm (last WOD at noon)
Day 1 WOD "Karen"150 wall balls for time(5 burpee box jumps for every break in consecutive wall balls) crossfit.com
Strength for Week of 111003weighted pull-upsWeighted ring dips3,3,3,3,3 ShedKickers for Week of 111003 CFWE SKbuy-in & cash-out = 5 15′ rope ascents21-15-9deadlifts – 275ctb pull-ups SK1_For time:100 burpee pull-ups10# vest & high bars not optional! SK2_5 rounds for time of:6 muscle-ups20 back squats – 135 SK3_For time:45 squat snatch – 95/6545 hspu45 pull-ups CFE: 10
Strength, ShedKickers and CFE for Week of 111003 Read More »
Day 6WOD A scuffle that might go bad! On a continuously running clock of 1:00, perform max reps of each movement (FGB Format)… for 3 rounds of:wall ballskettlebell g2oh – 24kg/16kgburpeesdeadlifts – 155/100double unders crossfit.com
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
