Day 2WOD 190326 warm-up – Coach’s Choice A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec SB (L)… rest 30sec, then A4A4. 60sec forearm plankrest to 10:00 on timer, then BB. Tabata Mash-up… barbells nte 115/7520sec hang power cleans… rest 10sec + 20sec air squats… rest 10sec bottom of […]
Day 1WOD 190325 warm-up – Coach’s Choice A. EMOM 8:00evens – 40sec… overhead walking lunges (45/25)odds – 40sec… deadlift hold (135/95)rest to 12:00 on timer, then BB. Complete workload @ 80-90% effort… 18:00 CAP10 . 20 . 30 . 40 . 50 . db snatches… nte 50/3515 bjsd @ dots… nte 24”/20”C. post WOD recovery
Day 1WOD 190325 warm-up – Coach’s Choice A. EMOM 8:00evens – 40sec… overhead walking lunges (45/25)odds – 40sec… deadlift hold (135/95)rest to 12:00 on timer, then BB. Complete workload @ 80-90% effort… 18:00 CAP10 . 20 . 30 . 40 . 50 . db snatches… nte 50/3515 bjsd @ dots… nte 24”/20”C. post WOD recovery Day 2WOD
Week of 190325 Preview Read More »
Day 5WOD 190322Repeat WOD 170331 warm-up – Coach’s Choice A. 5 sets @ 90% effort… work every 3min1 heavy sled push + 7-10 burpees AFAPrest to 20:00 on timer, then BB. choose a workload and hit it @ high intensity… both capped @ 10:00!!Option 1:21-15-9AB caloriesdumbbell thrusters – 45/30Option 2:21-15-9row caloriesbarbell thrusters – 95/65C. post
Day 4Partner WOD 190321 warm-up – Coach’s Choice A. 50 clean & jerks… partition as desired… barbells nte 135/95*each athlete must complete 25 clean & jerks**one barbell per teamrest to 10:00 on timer, then BB. 2K row*each partner must complete 1000m** break it up however you want!Rest to 20:00 on timer, then CC. 100 burpee
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
