Day 1WOD 141110 warm-up – Coach’s Choice A. 5 x 2 back squat @ 32X1, 70-75% 1RM, rest 90-120secB. 4 x 2 front squat @ 30X0, 60-65% 1RM, rest 90-120secC. 3 x 5 ring row @ 5012, perform 10 waiter’s bow between sets (self-loaded)D. ring dip clusters x 5, rest 10-15sec between each attempt, stop […]
RedShed Rest Day Reminder… we will be having a meeting at the shed today from 10AM-12PM for all volunteers (K&Q of the WOD) Congrats to our Masters Athletes!
Day 5WOD 141107 warm-up – Coach’s Choice WOD – Coach’s Choice Bring a Friend to the Shed Day!
Day 4WOD 141106 warm-up – Coach’s Choice A. “Grace”, 30 clean & jerk for time 135/95 (scale accordingly)-rest accordingly-B. 5 x 500m row @ 65-75% effort, rest 2min
Day 3WOD 141105 warm-up – Coach’s Choice (barbell range 35-95 throughout, barbell reps must be unbroken) A. AMRAP 2:00 @ 85-95% 21 hang power cleans + max box jumps w/step-down 24”/20”, rest 2:00 then B B. AMRAP 2:00 @ 85-95% effort15 ohs + max hrpu, rest 2:00 then C C. AMRAP 2:00 @ 85-95%9 thrusters
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
