3 rounds for time of:
walking lunges - 100ft
50 squats
25 back extensions
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main site wod- run 10K
DAY 42 of the burpee challenge
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June 2009
June 30, 2009
June 29, 2009
06.30.2009-Tuesday-Day 2
"Grace" on the box! (mother nature rained on our parade, again)
5 rounds for time of:
6 clean & jerk - 135# (85#)
30 box jumps - 20" box
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DAY 41 of the burpee challenge
can you name this mystery clean & jerker!
June 28, 2009
06.29.2009-Monday-Day 1
Complete as many rounds as possible in 20 minutes of:
15 sumo deadlift high pulls - 95# (65#)
5 burpees
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DAY 40 of the burpee challenge (shoot for 8+ rounds of today's AMRAP, and your burpees are covered!)
06.28.2009-Sunday-RedShed Rest Day
RedShed Rest Day
What a week! We had "Fran" times crushed, faster 5K's and athletes graduating to real pull-ups (officially off the bands!). Consistency pays off, ShedHeads! Keep up the great work!
What did you take away from this week?
DAY 39 of the burpee challenge
This weekend coming up is July 4th weekend. The RedShed will be open on both Friday and Saturday. Hours of Operation are to be determined by your feedback.
**THE CORPORATE CLASSIC 5K**
Thursday, July 16, 2009 7:30 PM
Headquarters Plaza Pioneer Park Speedwell Ave.
Morristown , NJ
PLEASE MAKE NOTE THAT WE HAVE LIMITED TIME TO REGISTER THE REDSHED AS A TEAM!
THIS IS FOR RUNNERS AND WALKERS ALIKE, SO I HOPE TO HAVE ALL SHEDHEADS ATTENDING!!
June 26, 2009
06.27.2009-Saturday-Day 5
Run 5K
The RedShed is moving the WOD outdoors and running in the Zinctown 5K! Race registration begins at 7:30 AM, and the race starts at 9:00AM.
See you there!
Ally is very proud of her Mommy, and keeps her trophy safe as she naps.
Congrats Janine for again finishing 1st among all women!
DAY 38 of the burpee challenge
Check the pics from the Sparta Football Camp. I would like to thank the Sparta Coaches for giving me the opportunity to work with these kids. It was a lot of fun!
June 25, 2009
06.26.2009-Friday-Day 4
"Fran"
21 - 15 - 9
thrusters - 95# (65#)
pull-ups
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(there are a ton of "Fran" videos on CrossFit.com, exercises and demos. Click here for an awesome display of a heavy "Fran"... and for the girls)
DAY 37 of the burpee challenge
June 24, 2009
June 23, 2009
06.24.2009-Wednesday-Day 3
For time:
1000 meter row
50 double unders
50 kettlebell swings - 24kg (16kg)
50 back extensions
400 meter run
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DAY 35 of the burpee challenge
June 22, 2009
06.23.2009-Tuesday-Day 2
For time:
50 wall ball - 20# (15#)
50 sit-ups
35 wall ball
35 sit-ups
20 wall ball
20 sit-ups
10 wall ball
10 sit-ups
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DAY 34 of the burpee challenge
06.22.2009-Monday-Day 1
5 rounds for time of:
7 hang clean thrusters - 115# (75#)
7 burpee box jumps
7 pull-ups
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DAY 33 of the burpee challenge
(yes, the burpee box jumps count, and will put you 2 over what is due today)
