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  For Time: 21-15-9 push press – 115#, 75# (scale accordingly) wall ball – 20#, 15# ring dips post times to comments: The 21-15-9 format is simple, yet extremely effective when approached with intensity.  Whether the WOD includes 2, 3 or more exercises… the format and approach is always the same.  For the WOD above, […]

High Point Regional High School’s 4th Annual Technology Student Association Easter TSA 5K Run/Walk Fundraiser Rain or Shine!   Saturday April 4th, 2009 9 A.M. Race Woodbourne Park Sherman Ridge Road Wantage, New Jersey The same course as the Woodbourne 5K! Course is 3.1 miles on paved paths; flat, double loop course T-SHIRTS & GOODY

Steve's Birthday WOD:  Steve is 36 today (2/23), so we themed the workout accordingly! Do the following for time: row 36 calories 3 rounds of: 12 deadlifts-225# (135#), 12 push-ups row 36 calories 3 rounds of: 12 overhead squats-95# (65#), 12 pull-ups row 36 calories post times to comments: Steve is a successful business owner,

RedShed Rest Day You need to watch this video.  And if you haven't subscribed to the CF Journal, it is time to! "A unification of fitness and health"… that is what happens when you CrossFit.  Enjoy the rest day main site wod

5 rounds for time of: 400m run 6 clean & jerk – 135#, 85# (Grace weight) post times to comments: main site wod… and nice rugby pic!

"Fran" 21-15-9 thrusters-95#,65# pull-ups Click here to view many "Fran" videos post times to comments: main site rest day

RedShed Rest Day Enjoy the photos from this week!   Rest Day topic again is about intensity.  Scott Semple gives some great advice regarding intensity in CF Journal Issue 34 – June 2005. Inside this article, you will find great words of wisdom derived from hands on experience.  He also quotes Coach Glassman's message regarding going

Deadlift 5, 5, 5, 5, 5 max ring dips between rounds   post final loads and total reps to comments: main site wod

21-15-9 overhead squat-95# (65#) handstand push-ups back extension we will not be using a rack of the ohs, the bar will be cleaned or snatched from the deck.  Sub inverted push-ups for hspu (push-ups with your feet higher than your hands). post times to comments: main site wod

"Fight Gone Bad!" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a