Day 1WOD 150309 warm-up – Coach’s Choice A. EMOM 7:00 – 1 hang squat clean (build to a heavy single in 7 sets)-rest only as much as needed-B. 7 x AMRAP 1:00 burpees to 6” target, rest 1:00 between sets, rest 5:00 after 7th set, x 2 Post WOD Flexibility:5:00 static stretching – Coach’s Choice5:00 […]
Day 6WOD 150307 CFG Open WOD 15.2first come, first served heats @8am9am10am11am Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups
150307 Saturday – CFG Open WOD 15.2 Read More »
Download OPEX-Open-Prep-Guide-15.2 Download 15.2-scaled-division-1
15.2 Prep Guide & 15.2 Scaled Prep Guide Read More »
Day 4WOD 150305 warm-up – Coach’s Choice A. EMOM 8:00evens – 10-15 kb swings – 24kg/16kgodds – 7-10 burpees EMOM 8:00evens – 5-7 db hang squat clean thrustersodds – 7-10 t2b/k2e EMOM 8:00evens – 10-15 ring dipsodds – 10-15 ring rows + 8:00 row @ aerobic pace
Day 3WOD 150304 warm-up – Coach’s Choice A. 4 x 400m row @ 85% effort, rest 2:00 between sets-rest 5-7:00-B. AMRAP 5:00box jump with step-down – 24”/20”-rest 5-7:00-C. 4 x 400m row @ 85% effort, rest 2:00 between sets
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
