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RedShed Rest Day Come in today and make up a WOD you missed, or work on some skills and/strength. Strength WOD: hang squat cleans 1,1,1,1,1,1,1 Bonus WOD=main site WOD, Daniel **the shed will be closed from 9/29 – 10/2 for vacation** (we will be open on Monday and Saturday of that week) Cooler weather is […]

5 rounds for time of: 5 back squats – 225# (135#) scale accordingly 15 pull-ups 35 double unders   post times to comments: main site rest day **shed will be closed 9/29-10/2 for trainer vacation** (we will be open on Monday and Saturday of that week) Greg Cameron WRECKED this WOD!  He gets my vote

"Diane" For time: 21 – 15 – 9 deadlifts – 225# (155#) handstand push-ups post times to comments: main site WOD

"The Bear Complex":  Modified from main site, with a time component 5 rounds of 7 cycles with 1 minute rest between rounds of: 1 power clean – 95# (65#) 1 front squat 1 push press/jerk 1 back squat 1 push press/jerk (behind the neck) Rules of the "modified bear": Rx'd = NO RE-GRIPPING the bar

Rules: CHALLENGE BEGINS MONDAY 9/14/09 Identify your max pull-up goal you want to reach by February 2010, and every Monday perform a max effort of pull-ups and record your reps (logbook provided).  In January and February, perform a max effort of pull-ups on Mondays and Fridays, until you have reached 30 days of pull-ups. Grip

RedShed Rest Day Netcong Day 5K meet us at 9:30AM, Netcong Borough Hall, 23 Maple Avenue Download 2009_Race_App_8-14-09[1] see you there!                   Paleo Performance section has been added on the left-hand bar. main site WOD

“Eat meat, vegetables, nuts, and seeds, some fruit, little starch, no sugar.” ~Coach Greg Glassman   10 Tips When Eating Paleo: http://www.youtube.com/watch?v=j1ZGDx4TrNo&feature=related    Check out this video for an overview of paleo eating: http://www.youtube.com/watch?v=uCFZoqmKf5M    Here are some ideas on keeping costs down   The Whole30 Program (courtesy of Whole9)   Here are a few things

For time: 500 meter row 21 wall ball shots – 20# (15#) 21 knees to elbows 500 meter row 15 wall ball shots 15 knees to elbows 500 meter row 9 wall ball shots 9 knees to elbows  post times to comments: main site rest day For those running in the Netcong Day 5K, we

Scott's Birthday WOD For time: 37 goblet squats – 24kg (16kg) 37 sumo deadlift high pulls – 95# (65#) 37 ring push-ups 37 push press/push jerks – 95# (65#) 37 box jumps 37 double unders 37 burpees post times to comments: Scott started in March/April right when we were transitioning from the shed to the

Considering the week we have had thus far, today's option as a rest day might be a good idea… especially since I became aware of a birthday that almost got away.  If you were experiencing WOD anxiety over what was posted on the board for Friday… get over it.  A surprise birthday WOD will be