May 2022

Day 2WOD 220531 Warm-up – Coach’s Choice A1. 5 barbell thrusters… rest to top of minute, then A2A2. 2 turkish get-ups… rest to top of minute, then A3A3. AMRAP 30sec – strict toes to bar/rings – OR – ghd sit-ups… rest 90sec, then back to A1, x 4Rest 3:30 after 4th set, then BB. AMRAP […]

Day 1Hero WOD 220530 warm-up – Coach’s Choice A. “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carryB. post WOD recovery

Rest Day Week of 220530 Preview

Day 6WOD 220528 WOD – Coach’s Choice

Welcome to RedShed CrossFit RedShed CrossFit is more than fitness. We believe the skills, strength, and awareness developed within these four walls transfer into your everyday life fostering longevity and resilience! What you do here is supplemental to enhance your full life experience! Even better is doing this all with others. Forge friendships, persevere through

Day 5WOD 220527 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort12 wall balls10 alternating db hang clean & jerks… 50/358 burpeesRest 3min, then BB. AMRAP 6:00 @ 80-90% effort8 alternating single arm devil’s press10 ring rows12 goblet lungesRest 3min, then CC. Repeat ARest 3min, then DD. Repeat BE. post WOD recovery

Day 4WOD 220526Aerobic Repeats + ROMWOD A. 3 x 6:00 @ 90% aerobic effort… rest 3min b/t setsB. ROMWOD

Day 3WOD 220525 Warm-up – Coach’s Choice A1. 3 unbroken power cleans + 5 high box jumps… rest to top of minute, then A2A2. 4 db power snatches + 5 high box jumps… rest to 3:00, then back to A1, x 5Rest additional 3min after 5th set, then BReduce barbell & dumbbell loads to 50%

Day 2WOD 220524 Warm-up – Coach’s Choice A1. 10sec Assault Bike Sprint… rest to 2:00, then A2A2. 10sec Shuttle Sprints… rest to 4:00, then back to A1, x 3Rest to 15:00, then BB1. AMRAP 30sec – dual db shoulder to overhead… load is athlete’s choice… rest to top of minute, then B2B2. AMRAP 30se –