Day 1WOD 161226 warm-up – Coach’s Choice A. (partner up in groups of 2’s or 3’s, and get 5 sets in… rest is based on size of the group)5 sets @ moderate intensity… workload is capped @ 10min10 hrpu + heavy sled push + 20 air squatsrest ~5-7min, then BB. 1 set @ high intensity45 […]
Day 6WOD 161224 Merry Christmas Eve!!! 12 Days of CrossFitmas If you can't get into the 8 or 9, there will be an unofficial heat at 10am today… so please come in at 10 if you can't get into an earlier heat… we will make it work. A. 12 rounds of CrossFitmas for time
Day 5WOD 161223 warm-up – Coach’s Choice A. EMOM 5:001 power clean + 1 hang squat clean + 1 clean to overhead… build bar each setrest to 10:00 on timer, then BB. 1 set every 5min for 5 sets @ 80-90% effort12sec AD sprint + 1 barbell complex + 9 burpees over bar… rx’d recovery
Day 4WOD 161222 warm-up – Coach’s Choice A. 5:00 bjsd test – 24”/20Rules:-must step down each rep-do not stop-if you must stop, stop on top of the box-only 3 deep breathes per stoprest to 10:00 on timer, then BB. 3 x 400m row @ high intensity, rest 1:15 b/t setsrx’d recovery b/t sets = 10
Day 3WOD 161221 warm-up – Coach’s Choice Execute each set @ 80-90% effort… goal is to match efforts each setA1. Perform 3 sets of the following workload:12 thrusters… barbells not to exceed 135/9521 pull-ups75 double unders (x3 singles)A2. Recovery b/t sets:1min easy spin on bike + 1min easy rowimmediately after completing 3rd set, go 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
