Day 5WOD 210115 Warm-up – Coach’s Choice A. Friday Grinder… dumbbells nte 75/5050 wall balls10 pull-ups5/5 db hang clean & jerks40 wal balls12 pull-ups4/4 db hang clean & jerks30 wall balls14 pull-ups3/3 db hang clean & jerks20 wall balls16 pull-ups2/2 db hang clean & jerks10 wall balls18 pull-ups1/1 db hang clean & jerkB. post WOD […]
Day 4WOD 210114Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort1:00 – max distance, row/bike/skiRest 30sec2:00 – max distanceRest 1min3:00 – max distanceRest 1:304:00 – max distanceRest 2min5:00 – max distanceB. ROMWOD
Day 3WOD 210113 Warm-up – Coach’s Choice A. AMRAP 10:00… barbells nte 95/657 strict press15cal row/bike/ski30sec FLRRest 5min, then BB. 1 set every 3min, x 55 pull-ups10 push-ups15 squats20 double unders/singlesC. post WOD recovery
Day 2WOD 210112 Warm-up – Coach’s Choice A. @ 0:00, Complete workload @ 90% effort… barbells nte 95/65… capped @ 6:0012-9-6Shoulder to overheadT2bFront squatsB. @ 10:00, Complete workload @ 90% effort… barbells nte 115/75… capped @ 6:0012-9-6Wall ballsHang power cleansBurpees over bar C. @ 20:00, Complete workload @ 90% effort… barbells nte 135/95… no time
Day 1 WOD 210111 Warm-up – Coach’s Choice A1. 10 dumbbell deadlifts… rest to 1:00, then A2A2. 10 high box jumps… rest to 2:00, then A3A3. AMRAP 30sec – hrpu… rest to 4:00, then back to A1, x 3(scale up A3 by adding load to push-up)Rest 5min after round 3, then BB. AMRAP 14:00 @
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
