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RedShed Rest Day It was a challenging week, but at least now you know where you would have ranked in the sectionals… although it is safe to assume that times would be a bit faster when training in that kind of environment (all of your fellow shedheads screaming at you to keep moving!!). It is […]

For time: 21 – 15 – 9 thrusters – 75# (45#) pull-ups squat cleans – 75# (45#) ring dips    crossfit.com

For time or 17 minutes (whatever comes first) of: 30 overhead squats – 95# (55#) 30 chest to bar pull-ups 30 power snatch – 95# (55#) 30 toes to bar 30 sumo deadlift high pulls – 95# (55#) 30 squats 30 kettlebell swings – 24kg (16kg)   (shedkickers: cannot modify this WOD.  movements not performed

RedShed Rest Day   Open Gym: 3pm-7pm Strength: hang snatch 5,5,5,5,5 Endurance: 5k row   RedShed Rest Day Topic: Concept II Workshop? We have the opportunity to bring in a Crew Coach to conduct a rowing workshop.  Before we move forward with this, please let us know if you would be interested in attending.  The workshop

For time: 100 wall ball shots 400 meter run 100 kettlebell swings – 24kg (16kg) 400 meter run   shedkicker: (event 2 of the sectionals) for time 10 front squats 20 double unders 8 front squats 30 double unders 6 front squats 40 double unders 4 front squats 50 double unders 2 front squats 60

Complete as many rounds as possible in 20 minutes of: 5 hang clean & jerk  10 suitcase deadlifts (right)  5 hang clean & jerk 10 suitcase deadlifts (left) 25 push-ups (95# barbell for men, 65# barbell for women)   crossfit.com

10 rounds for time of: 12 pull-ups 12 burpees compare times to 10/30/2009   shedkicker: (event 1 from sectionals) for time: 1000 meter row 30 burpee box jumps – 24" (20") 1000 meter row (Games standards apply, shedkicker cannot be modified)   crossfit.com

Today is Day 2 of the Sectionals! We will keep you posted as the events take place! GOOD LUCK TODAY JANINE! WE BELIEVE IN YOU!      crossfit.com

   What a day of excitement, screaming spectators and amazing athletic performances by the NorthEast Athletes!! Janine is currently ranked 13th among 38 female athletes.  She is feeling great, and we are looking forward to tomorrow. If you are free tomorrow, come on down to CrossFit Montclair and watch the action!  Visit www.crossfitgames.com and navigate

Athlete's Choice: (shedkicker cannot be modified) 1) "Randy" + Burpees! 5 rounds for time of: 15 power snatch – 75# (45#) 15 burpees RedShed Elite Fitness Athlete in the news.  Click here to check it out!   2) shedkicker 5 rounds for time of: 30 double unders 6 overhead squats – 135# (95#) 12 "L"