October 2011

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

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

RedShed is heading to J-town for the Wrobo Run today!        

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

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