Day 1WOD 220228 Warm-up – Coach’s Choice A1. 3 unbroken power cleans… rest 30sec, then A2A2. 5 pull-ups + 10 push-ups + 15 air squats… rest to 3:00 on timer, then back to A1, x 5… build A1 as you goRest 3min after 5th set, then BB. 3:00 @ 90% effort15 barbell thrusters… nte 95/6515 […]
Week of 220228 Preview Read More »
Day 5WOD 220225 Warm-up – Coach’s Choice Aerobic Flow Friday!A. AMRAP 30:00 @ 80% effort100cal – apparatus of choice15 thrusters @ 75/553 bar-facing burpees75cal12 thrusters @ 95/656 bfb50cal9 thrusters @ 115/759 bfb25cal6 thrusters @ 135/9512 bfbB. post WOD recovery
Day 4WOD 220224Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort8:00 work, 1:00 rest6:00 work, 1:00 rest4:00 work, 1:00 rest2:00 workB. ROMWOD
Day 3WOD 220223 Warm-up – Coach’s Choice A. 20 unbroken back squats… add 2.5-10# from 220215Rx’d recovery = 3:00 row @ 70-80% effort@ 8:00 on timer, start BOn a running clock, complete B through DB. 3 sets @ 90% effort… dumbbells nte 50/3510 dual db deadlifts30 double unders/50 singles10 dual db shoulder to overheadRest 2min,
Day 2WOD 220222 Warm-up – Coach’s Choice A. EMOM 5:00… build as you go!4 unbroken hang squat cleansRest 3min, then BB. For time @ 80-90% effort… barbells @ 100% of A2 hang squat cleans + 22cal – apparatus of choice2 hang squat cleans + 22 kb swings… 32kg/24kg2 hang squat cleans + 22 t2b2 hang
Day 1WOD 220221 Warm-up – Coach’s Choice A. EMOM 9:001) AMRAP 30sec – strict ring row2) AMRAP 30sec – hrpu3) 60sec FLRRest 3min, then BB. 1 set every 5min, x 55 burpees AFAP1 heavy sled push20 squat hops on to 15# bumper plateC. post WOD recovery
Day 1WOD 220221 Warm-up – Coach’s Choice A. EMOM 9:001) AMRAP 30sec – strict ring row2) AMRAP 30sec – hrpu3) 60sec FLRRest 3min, then BB. 1 set every 5min, x 55 burpees AFAP1 heavy sled push20 squat hops on to 15# bumper plateC. post WOD recovery Day 2WOD 220222 Warm-up – Coach’s Choice A. EMOM
Day 5WOD 220218Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest to 6:00 on timer, then BB. 1 set @ 85-95% effort400m row25 bjsd – 24”/20”rest to 12:00 on timer then CC. 1 set @ 85-95% effort300m row30 shoulder to overhead… do not
It's safe to say that if you are reading this right now, you know someone who has been affected by cancer. It's more common than it should be, and in a nutshell… it just sucks. Our RedShed Community is not immune to this disease… we have had several members battle different forms of cancer over
Jani-Ro… A History Lesson Read More »
Day 4WOD 220217Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t setsB. ROMWOD
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
