Day 3WOD 170222 warm-up – Coach’s Choice A1. 90sec Assault Bike @ 80-90% effort, rest 90sec then A2A2. 90sec… 20 pistols, total reps, alt legs + FLR until time expires, rest 90sec then back to A1, x 3rest to 20:00 on timer, then B’sB1. 90sec row @ 80-90% effort, rest 90sec then B2B2. 90sec… 5 […]
Day 2WOD 170221 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 strict ring rows – OR – 6 strict pull-ups – OR – 3 strict muscle-upsodds – 6 db burpee clean & jerks… not to exceed 50/35rest to 10:00, then BB. Choose barbell complex and perform 1 set EMOM for 8:00Option 1… 1 deadlift
Day 1WOD 170220 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170213Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00… 3rd set should
Day 5WOD 170217 warm-up – Coach’s Choice Athletes can start @ A1 or A2Complete workload every 2:30A1. 10sec AD sprint @ 100% effort, rest accordingly then A2A2. heavy sled push (1 direction), rest accordingly then back to A1, x 4(A1 @ 0:00, 5:00, 10:00, 15:00)… (A2 @ 2:30, 7:30, 12:30, 17:30)rest to 25:00 on timer,
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
