Day 1WOD 160208 warm-up – Coach’s Choice A. 5:00 to build a 3 rep touch & go g2ohwhen timer gets to 7:00, start BB. Every 2:00 for 20:003 touch & go g2oh @ 100% of A+pull-up cluster – 4. 2. 1, rest 10sec @ dotswork @ 7:00, 9:00, 11:00, 13:00, 15:00, 17:00, 19:00, 21:00, 23:00, […]
Day 5WOD 160205 warm-up – Coach’s Choice A. Complete workload for time, @ 85% aerobic effort… efforts will be capped accordingly (this IS NOT partitioned as desired!)1500m row – OR – 2miles AD75 hrpu50 kb swings – 24kg/16kg25 pull-ups50 wall balls75 double unders – OR – 2min of du attempts, or singles1500m row – OR
Day 4 WOD 160204 warm-up – Coach’s Choice A. Partner up for 4 sets of Farmer’s Carry/FLR RelayAthlete 1 – farmer’s carry down & back twiceAthlete 2 – holds FLR -rest accordingly, then B-B. AMRAP 12:00 @ 90% effort20 bjsd – OR – step-ups – 24”/20”30 shoulder to overhead… barbells not to exceed 95/6550 air
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
