December 2021

Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC. […]

Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.

Day 5WOD 211224Repeat WOD 201224AM Heats Only!Merry Christmas Eve! Warm-up – Coach’s Choice A. "The 12 Rounds of RedShed CrossFitmas"12 rounds of RedShed CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!1 overhead squat (ohs)2 power snatch (ps) + 1 ohs3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs4 push press (pp)

Day 4WOD 211223Aerobic Intervals + ROMWOD A. Complete each interval @ 90% aerobic effort5:00 work – 2:00 rest4:00 work – 1:30 rest3:00 work – 1:00 rest2:00 work – 30sec rest1:00 work – no more intervalsB. ROMWOD

Day 3WOD 211222Repeat WOD 201222 Warm-up – Coach’s Choice A. 4 x 250m row every 2minRest to 10:00, then BB. 3. 3. 3. 3. – touch-n-go power cleans… build bar if appropriate… clean every 3min15 wall balls @ dotsRest to 22:00, then CC. 4 x 250m row every 2minD. Post WOD recovery