RedShed Elite Fitness

03.31.2010-Wednesday-Day 3

For time:

100 wall ball shots

400 meter run

100 kettlebell swings - 24kg (16kg)

400 meter run

 

shedkicker: (event 2 of the sectionals)

for time

10 front squats

20 double unders

8 front squats

30 double unders

6 front squats

40 double unders

4 front squats

50 double unders

2 front squats

60 double unders

(155# (95#) front squats, standing starting position, games standards apply, shedkicker cannot be modified)

 

crossfit.com

03.30.2010-Tuesday-Day 2

Complete as many rounds as possible in 20 minutes of:

5 hang clean & jerk 

10 suitcase deadlifts (right) 

5 hang clean & jerk

10 suitcase deadlifts (left)

25 push-ups

(95# barbell for men, 65# barbell for women)

 

crossfit.com

03.29.2010-Monday-Day 1

10 rounds for time of:

12 pull-ups

12 burpees

compare times to 10/30/2009

 

shedkicker: (event 1 from sectionals)

for time:

1000 meter row

30 burpee box jumps - 24" (20")

1000 meter row

(Games standards apply, shedkicker cannot be modified)

 

crossfit.com

Good Luck Janine - Day 2 of the Sectionals

Today is Day 2 of the Sectionals!

We will keep you posted as the events take place!

GOOD LUCK TODAY JANINE!

WE BELIEVE IN YOU!

 
 
 
 

crossfit.com

Good Luck Janine!!

 
 

What a day of excitement, screaming spectators and amazing athletic performances by the NorthEast Athletes!!

Janine is currently ranked 13th among 38 female athletes.  She is feeling great, and we are looking forward to tomorrow.

If you are free tomorrow, come on down to CrossFit Montclair and watch the action!  Visit www.crossfitgames.com and navigate to the NorthEast Region for information regarding tomorrow's competition.

sorry if the pics are bad, I was a bit excited!!

(and not for nothing, shedheads... I am confident that we would have had one or more men in the top 30 after witnessing these two WODs today.  I guess there is always next year, huh?)

GOOD LUCK JANINE!  WE BELIEVE!!

 

 

crossfit.com

 

 
 

03.26.2010-Friday-Day 4

Athlete's Choice: (shedkicker cannot be modified)

1) "Randy" + Burpees!

5 rounds for time of:

15 power snatch - 75# (45#)

15 burpees

RedShed Elite Fitness Athlete in the news.  Click here to check it out!

 

2) shedkicker

5 rounds for time of:

30 double unders

6 overhead squats - 135# (95#)

12 "L" pull-ups

6 handstand push-ups

 

crossfit.com

**We will be closed tomorrow to support Janine in the CF Games NorthEast Sectional Competition at Guerilla Fitness CrossFit Montclair**

Run the Wantage 5K on Saturday, 9AM

03.25.2010-Thursday-RedShed Rest Day-Open Gym

RedShed Rest Day

 

Open Gym: 3pm-7pm

Strength: back squats 5,5,5,5,5

Endurance: 1 mile run and/or 3K row

Optional WOD (it will be posted next week as well)

Event 1
15 Min Cap
Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k

 

crossfit.com

**RedShed will be closed Saturday, March 27th to attend the CF Games NorthEast Sectional Competition**

Run the Wantage 5K on Saturday, 9AM

03.24.2010-Wednesday-Day 3

Ring Dip Descents: 5 rounds, 5 second count

 

Complete as many rounds as possible in 15 minutes of:

5 power cleans - 135# (85)

21 toes to bar

(if you drop the bar at any point during the power cleans, you must perform 5 burpees on the spot, before continuing on with the AMRAP)

 

crossfit.com

**RedShed will be closed on Saturday, March 27th to attend the CF Games NorthEast Sectional Competition**

Run the Wantage 5K on Saturday, 9AM

03.23.2010-Tuesday-Day 2

Front Squat: 5,5,5,5,5

 
"C2 Helen"

3 rounds for time of:

500 meter row

21 kettlebell swings - 24kg (16kg)

12 pull-ups

 

crossfit.com

**RedShed will be closed on Saturday, March 27th to attend the CF Games NorthEast Sectional Competition**

Run the Wantage 5K on Saturday, 9AM

03.22.2010-Monday-Day 1

7 rounds for time of:

15 deadlifts - 135# (75#)

5 hang cleans - 135# (75#)

15 box jumps - 24" (20")

 

crossfit.com