**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
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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
Day 5WOD As many reps as possible in 10:00 of:air squats*3 ground 2 overhead @ 135/95 every minute on the minute, starting at minute zero* cash-out = 800m run for time!score = total squats/800m run time crossfit.com
Day 4Active Rest Day Go for a 1 hour walk/hike! Active Rest Day Challenge:->Register yourself and a friend for "Jani-Ro".->From the time your workday ends, until you hit the pillow… Turn off the TV, computer and cell phone. ->Put on some music and cook a meal with your family; and if you are single, invite
110929 Active Rest Day Read More »
Day 1 WOD AMRAP in 20:00 of:5 pull-ups10 h-r push-ups15 squats20 double unders crossfit.com Halloween WOD/Party?… partner WOD, costumes required!! Should we do it on the Friday or Saturday before Halloween? If we do it on Friday (10/28), the hours that day will change to 5pm-9pm. If we do it
Strength for Week of 110926find your 5RM for:front squatspower cleans ShedKickers for Week of 110926 CFWE SK_With a continuous running clock, max repetitions of:3:00 of calories on the rower3:00 of muscle-ups3:00 of 12′ wall balls3:00 of 15′ rope ascents SK1_For time:9-7-5squat cleans – 185muscle-ups SK2_AMRAP in 15:00 of:9 ctb pull-ups6 ghd sit-up wall balls –
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At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
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