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RedShed Rest Day   Open Gym: 3pm-7pm Strength: back squats 5,5,5,5,5 Endurance: 1 mile run and/or 3K row Optional WOD (it will be posted next week as well) Event 115 Min CapRow 1k30 Burpee Box Jumps 24" Men/20" WomenRow 1k   crossfit.com **RedShed will be closed Saturday, March 27th to attend the CF Games NorthEast […]

Ring Dip Descents: 5 rounds, 5 second count   Complete as many rounds as possible in 15 minutes of: 5 power cleans – 135# (85) 21 toes to bar (if you drop the bar at any point during the power cleans, you must perform 5 burpees on the spot, before continuing on with the AMRAP)

Front Squat: 5,5,5,5,5  "C2 Helen" 3 rounds for time of: 500 meter row 21 kettlebell swings – 24kg (16kg) 12 pull-ups   crossfit.com **RedShed will be closed on Saturday, March 27th to attend the CF Games NorthEast Sectional Competition** Run the Wantage 5K on Saturday, 9AM

7 rounds for time of: 15 deadlifts – 135# (75#) 5 hang cleans – 135# (75#) 15 box jumps – 24" (20")   crossfit.com

RedShed Rest Day Yesterday was the first day of Spring, and it sure felt like it!  What a difference a couple of weeks can make… warm, sunny days makes it hard to believe that just a few weeks ago the ground was still covered with snow! Now that the days are longer, be prepared to

"Charlie" (the chazinator) for time: 39 double burpees 3 rounds of: 13 hang squat cleans – 115# (75#) 13 ring dips 13 sumo deadlift high pulls – 115# (75#) then: 39 double unders (sub for double unders is 39 lateral bar hops)    Charlie has come a long way since his first days in the

Athlete's Choice:  "shedkicker" cannot be scaled HAPPY BIRTHDAY MILLER!!  Hope you get everything you want on your special day! 1)"Miller (Karen)"  For time:  (you start and finish the WOD with a 400 meter run) 400 meter run 4 rounds of: 11 clean & jerk – 95# (65#) 11 front squats – 95# (65#) 11 knees

RedShed Rest Day   Open Gym:  3pm-7pm   Strength:  snatch 5,5,5,5,5 Endurance:  800 meter run, 500 meter row, 3 rounds   crossfit.com

Deadlift: 5, 5, 5, 5, 5  no dropping at the top, even on the 5th rep!   Mini "Kelly" 5 rounds for time of: 200 meter run 15 box jumps 15 wall ball shots   crossfit.com  

Clean & jerk: 5, 5, 5, 5, 5  no dropping at any point of the c&j, hands stay on the bar for all 5 reps   For time: 50,40,30,20,10 row – calories back extensions Proof that BF really exists   crossfit.com