Uncategorized

Day 5WOD 5 rounds for time of:400m run50 double unders (200 singles)15 thrusters – 115/75         Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new […]

      Download Jani-Ro Registration RSCF 2012 Wall Ball Demo Burpee Demo Kettlebell Swing Demo   There is no online registration available.  Please download the registration form and mail it to RedShed CrossFit, 50 Route 183N, Netcong, NJ 07857 prior to October 19th (or better yet, hand deliver it!). Event Day registration will be accepted!

Day 4WOD AMRAP in 5:00 of:15 clean to overhead – 95/6510 kb swings – 32kg/24kg rest 1:00 AMRAP in 5:00 of:15 box jumps – 24"/20"10 goblet squats – 32kg/24kg rest 1:00 AMRAP in 5:00 of:15 sdhp – 95/6510 burpees       Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced

Day 3WOD For time of:50 hand release push-ups50 ring dips50 front squats – 135/95         Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new paleo

Day 2Active Rest Day 1 mile run, max effort   Happy Birthday Scott!!!      Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new paleo recipes!   crossfit.com

Day 1WOD For time:30 squat cleans – 95/65then…5 rounds of:12 pull-ups12 burpeesthen…30 wall balls          Paleo Comfort Foods Cookbook is now available to order online.  I have an advanced copy that I will bring to the Shed if you want to look through it.  This is a great resource for some new

Netcong Day 5K today!!   Congrats Team RedShed – 3rd Place!   Thanks to everyone for a great week, and for all of the awesome support!  These days, Janine and I don't get a lot of time together due to work and family obligations.  Thanks to all of you, we were able to appreciate our

Strength for Week of 1109123,3,3,3,3power clean deadlift ShedKickers for Week of 110912 CFWE SKFor time:5 squat clean thrusters – 165/110200m plate carry – 45/251 rope ascent(each round, subtract 1 rep from the squat clean thrusters and add 1 rep to the rope ascent until you reach 1 squat clean thruster and 5 rope ascents) SK1_AMRAP

Day 6 WOD "The Neills 010907"For time:10 rounds of:9 burpees7 ohs – 95/65 cash-out = move 2001 pounds from ground to overhead Weight and Reps options listed below:35#-58 reps, 45#-45 reps, 55#-37 reps65#-32 reps, 75#-27 reps, 85#-24 reps, 95#-22 reps, 115#-18 reps, 135#-15 reps155#-13 reps, 165#-12 reps, 175#-11 reps WOD courtesy of Brendan and Kevin!  

Day 5 WOD For time:400m run100 double unders (400 singles)75 abmat sit-ups60 ring rows45 kb sdhp – 32kg/24kg30 ring dips15 kb swings – 32kg/24kg       crossfit.com