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Day 1 Monday 221226   A. E:30 for 3:00  Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH + Max meters 1:00 rest Rest 4:00 then C C. 5 sets barbells nte 115/75 1:00 3 squat snatch or 3 squat clean thrusters + max bar facing burpees 1:00 […]

Day 7  Sunday 221225 Merry Christmas Week 221226 preview 

Day 6 Saturday 221224 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 ohs 3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs 4 push press (pp) + 3 sdhp

Day 5 Friday 221223   A. 1 complex every 1:30 x5 1 Deadlift 2 Hang power clean 3 Push Jerk Rest 4:00 then B B. AMRAP 21:00 1 sandbag push down and back 3 stone to shoulder 6 pull-ups/c2b/mu 12 pistols/ 6 single leg step up each leg 400m run/500m row or ski/1k bike E3MOM

Day 4 Thursday 221222 5:30pm Olympic Lifting   Aerobic Intervals  A. Going the Distance 5K row/Ski or 10K Bike 30:00 cap B. December ABS C. Yoga

Day 3 Wednesday 221221   A. AMRAP 3:00 Max distance row/ski/bike/run Rest 3:00 then B B. 1 set every 3:00 x 5 3 unbroken power cleans  15 wallballs Build to a heavy unbroken 3 Rest additional 3:00 then C C. Repeat A 8:00 cap Double the distance D. December ABS

Day 2 Tuesday 221220   A. E:30 for 3:00 Alternate core holds Rest 3:00 then B B. AMRAP 25:00 Dumbbell flow nte 50/35 perform all reps on one arm  then the other arm then perform 6 reps of your favorite gymnastics movement  add 1 rep of each db moment each round Deadlift High Pull Hang

Day 1 Monday 221219   A1. 5 tempo bench press 31×1 rest TOM then A2 A2. 10 alt db bicep curls, rest TOM then A3 A3. :30 loaded wall sit, rest to 4:00 x 3 Build intelligently over the 3 sets Rest additional 3:00 then B B. AMRAP 6:00 3: 1 wall climbs + 4

Day 7  Sunday 221218 RedShed Rest Day Week 221219 preview

Day 6 Saturday 221217   Coach’s Choice 9:00am Partner WOD