Day 4WOD 151022 warm-up – Coach’s Choice No rest between segments… rest is earned in EMOMsA. EMOM 12:00evens – 6 deadlifts (unbroken)odds – 4 tgu, toughB. EMOM 8:00evens – 150m rowodds – 7 burpee box jumps – 24”/20”C. EMOM 4:00evens – 10 single arm db thrusters (R), rest in FLR to top of minuteodds – […]
Day 3WOD 151021 warm-up – Coach’s Choice A1. cgbp cluster – 5. 4. 3. 2. 1, rest 10sec @ dots, rest 30sec after 5th set then A2A2. kb sdhp cluster – 4. 4. 4. 4. 4, rest 10sec @ dots, rest 2min after 5th set then back to A1, x 2-rest as needed-B. 5 sets
Day 2WOD 151020 warm-up – Coach’s Choice A. 3 x AMRAP 3:00 @ 80-85% effort, rest 1min between sets – barbells not to exceed 135/952-4-6-8… and so ont2b/k2e/hkrfront squatspull-ups – OR – muscle-ups (rings or bar)-rest to 15:00 on timer, then B-B. Choose the appropriate workload for you and your essence…Option 1 – 5 sets
Day 1WOD 151019 warm-up – Coach’s Choice A. EMOM 15:00minutes 0, 3, 6, 9, 12 – 6 power cleansminutes 1, 4, 7, 10, 13 – 6 front rack step-ups each legminutes 2, 5, 8, 11, 14 – 6 push jerksrest to 20:00 on timer, then do the BsB1. 4 sets bottom-2-bottom tabata squats, rest to
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
