front squat: 5,4,3,2,1 K2E: 25,20,15,10,5 Johnny D working on a strong front squat! main site wod Local bike shop representing in the shed today! John from CycleWorks in Byram, NJ and Pro Rider, Jeff Lenosky doing yesterday's 21-15-9. (you can find links to both Jeff's page and CycleWorks in the RedShed Friends section)
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
Easter TSA 5k Run/Walk Fundraiser Read More »
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,
02.23.2009 Day 1 – Steve’s Birthday WOD Read More »
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
02.22.2009 Rest Day Read More »
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
02.19.2009 Rest Day Read More »
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
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