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For time: 400 meter run 21-15-9: burpees, front squats – 135# (85#) 400 meter run   crossfit.com

  5 rounds for time of: 10 kettlebell swings – 32kg (24kg) 15 toes to bar 30 double unders     crossfit.com

Amazing Grace will be taking place at the RedShed on October 16th, 10:00AM – 2:00PM Event information: To participate in Amazing Grace, and receive an Amazing Grace T-shirt, click here to make your $35.00 donation before October 6th, 2010. When filling out the donation form, please remember to include RedShed CrossFit as your Affiliate. Due

3 rounds for time of: 30 walking lunges (total steps) 30 pendulum push-ups 30 ring rows 30 med ball cleans With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead.  Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand on

  For time: 15 pull-ups 30 clean & jerks – 135# (85#) 45 burpees 60 squats compare times to 02/08/10     crossfit.com

Rest Day Reflection It's your choice… …something I learned while coaching some youngsters in a Speed & Quickness clinic.  After only 5 days, it was obvious to me who was making the right choices and who was not.  If only 5 days of great choices can reap physical and mental benefits, imagine what a month or

This summer, while coaching a Speed & Quickness clinic to about 50 boys and girls…. something came to me.  Choice.  50 boys and girls of all different ages, confidence and skill levels…. not to mention all different sizes!  A 5-day clinic, a ton of information, A LOT OF TRAINING and some choices to be made!  By

The shed is CLOSED TODAY SATURDAY 5K IN LAKE HOPATCONG   Race starts at 9:00am at Lakeside Field, Route 15 South (across from the Pathmark in Lake Hopatcong (Jefferson)) Wear your RedShed gear, and let's go out and represent the shed!  rossfit.com

The Shed is CLOSED TODAY   Training on your own: download the bodyweight wod document, pick one and post times to comments Download Comprehensive%20Bodyweight%20Workout%20List%2C%20v1.5[1]   Janine put together a little "ego challenge" document with some photos of our adventure: Download Ego Challenge Pics crossfit.com

The Shed is CLOSED TODAY!   Training on your own today: download the bodyweight wods, pick one and post your times on comments Download Comprehensive%20Bodyweight%20Workout%20List%2C%20v1.5[1] ************************************************************************************************************* ShedHead Trivia: How well do you know the Shed, the blog and your fellow ShedHeads? Click here for the questions! The Rules: Answers are due by Saturday, 8/21 at