Every year I get older, I seem to move closer to the "fitness geek"… and a little further away from the "fitness competitor". With that being said, I also have more energy towards attention and reflection, and how those things influence my personal performance as a coach and athlete. The science part is sort of […]
Science + Emotions = Fitness Read More »
Day 4WOD 161208 warm-up – Coach’s Choice A. 10:00 core work – Coach’s Choicerest as needed, then BB. 1 set @ 90% effort… barbells not to exceed 135/95… no racks1500m row60 back squats 30 shoulder to overheadC. post WOD body maintenance
Day 3WOD 161207 warm-up – Coach’s Choice A. front squats5. 3. 3. 1. – 6-8 heavy single arm row @ dotsfirst set @ 77% 1RM… build bar each set… squat every 3min(0:00, 3:00, 6:00, 9:00)rest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort12 bjsd – 24”/20”12 kb swings – 32kg/24kg12 burpeesC. post
Day 2WOD 161206 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 step-ups w/db’s… @ 12” (2 risers, or (2) 45# plates), total reps, alt legsodds – 10-15 dipsB. EMOM 10:00evens – 10 db curl & press, total reps, alt armsodds – 10 deficit reverse lunges w/db’s… @ 6” (1 riser, or (1) 45# plate),
Day 1WOD 161205 warm-up – Coach’s Choice A. 1 set @ 70-80% effort… capped @ 6:00… barbells not to exceed 75/5515 thrusters10 front rack lunges5 ring muscle-ups – OR – 5 burpee pull-ups30 wall balls5 wall climbs – OR – 10 inchworm push-ups10 hang power snatch15 ohsrest to 12:00 on timer, then BB. repeat “A”
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
