Day 1WOD 171211 warm-up – Coach’s Choice A1. 5 push press @ 30X1 tempo… rest to top of minute, then A2A2. 10 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)rest to 10:00, then BB. AMRAP 5:00 @ 80-90% effort10 strict push-ups10 strict ring rowsrest to […]
Day 5WOD 171208 warm-up – Coach’s Choice A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/1051. 2. 3. 4. 5. 4. 3. 2. 1. @ dots, perform… 15cal/12cal row – OR – 10cal/7cal Assault
Day 4WOD 171207 warm-up – Coach’s Choice A. Complete workload @ 90% effort… capped @ 8:0012-9-6 barbell g2oh… nte 75/55front squatsburpees*perform 30 double unders (x2 singles) after each completed roundrest to 12:00 on timer, then BB. Complete workload @ 90+% effort… capped @ 8:0012-9-6barbell thrusters… nte 75/55t2b/k2e/hkr/abmatsburpees*perform 30 double unders (x2 singles) after each completed roundrest
Day 3WOD 171206 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprint… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest ~5min, then B… (repeat WOD 150318)B. 2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 512 kb swings + run to wall ball9 wall balls + run back to kb(kettlebells are athlete’s
Day 2WOD 171205 warm-up – Coach’s Choice A1. dumbbell push press cluster – 4. 4. 4. 4. 4. – rest 10sec @ dots & b/t A1 & A2… dbs nte 60/45A2. t2b/k2e/hkr/abmat cluster – 5. 5. 5. 5. 5, rest 10sec @ dots… rest 2:00, then back to A1, x 2rest to 15:00, then BB. Complete workload
Day 1WOD 171204 warm-up – Coach’s Choice A1. 3 ohs – OR – 3 front squats @ 42X1 tempo… rest to top of minute, then A2A2. 6 suitcase deadlifts each side… rest to 3:00, then back to A1, x 3… (0:00, 3:00, 6:00)rest to 10:00, then B’sB1. AMRAP 30sec – ring push-ups w/feet on 20”box…
Day 5WOD 171201 warm-up – Coach’s Choice Pre-Party Grinder!A. Complete workload for time @ grinder pace!500m row/25cal AB + 10 strict push-ups400m row/20cal AB + 20 strict push-ups300m row/15cal AB + 30 strict push-ups200m row/10cal AB + 40 strict push-ups100m row/5cal AB + 50 strict push-ups100m row/5cal AB + 50 air squats200m row/10cal AB +
If you have been in my heats recently, you probably are tired of me telling you about keeping efforts repeatable! If your efforts, splits or attempts aren't repeatable… it's not aerobic. Coaches that use terms like "keep it aerobic", but give you AMRAPs @ 100% effort are just making you tired, and forcing you to
Day 4WOD 171130 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… work @ 0:00 3:00, 6:00, 9:00, 12:0010sec AB sprint + 20 walking lungesrest to 20:00 on timer, then BB. Complete workload for time… “Annie”50-40-30-20-10 double underssit-ups-OR-2000m row time trialC. post workout skill work if time allowsD. post WOD recovery
Day 3WOD 171129 warm-up – Coach’s Choice A. 1 set every 2min for 4 total sets… build bar with practice mentality… work @ 0:00, 2:00, 4:00, 6:001 power clean + 2 hang squat cleans + 3 push jerksrest to 10:00 on timer, adjust barbells for BB. 1 set every 2min for 4 total sets… build
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
