Workouts, Happenings, and Updates at REDSHED CROSSFIT
The Blog
Programming Week of 240422
Monday: QF WOD 1
Tuesday: Back squats
Wednesday: Trio of couplets
Thursday: run
Friday: Heavy barbell
Programming Week of 240415
Monday: AMRAPs
Tuesday: Back Squat day
Wednesday: Dumbbell unilateral work
Thursday: Running intervals
Friday: Aerobic flow with a barbell
Saturday: Muprh prep
Programming Week of 240408
This week starts a new 8 week cycle.
Strength focus: Back Squat
Gymnastics focus: Pull-ups
Endurance focus: Running
Monday starts us off with rounds for time and an AMRAP. Tuesday is back squat day and baseline setting. Wednesday chipper, Thursday running repeats, and Friday a benchmark with a twist. Moving forward each Saturday is Murph prep.
Programming Week of 240401
This is a second week of repeat WODs. This week features workouts from April 2019. A mix of Olympic lifts, functional body building, and aerobic repeats. Later in the week we start to introduce Murph prep.
Programming Week of 240325
Throwing it back to 2016 this week. Kicking off the week with AMRAPs. Tuesday has us taking out all the toys. Wednesday has an opportunity to get heavy. Thursday aerobic repeats via tabatas. Friday more sled and sprints with a FOR TIME finisher.
Friday Night JANI-RO breast cancer fundrasier. No afternoon classes.
Programming Week of 240318
DELOAD WEEK:
Keeping weights light. You’ll see more body weight movements than usual. This is a week to feel good in your body. By Tuesday most of our athletes that competed in the Open will have ther competition come to a close. From a programming stand point we’re using this to regroup and set our focus to the rest of the year. Next week we’ll start a new strength and skill focus!
Programming Week of 240311
Last week of the CrossFit Open 2024. This week is a mix bag of movements and time domains. When is it not. Saturday we tackle 24.3 as a community.
Jani-Ro Breast Cancer Fundraiser
12th Annual
RedShed CrossFit
Breast Cancer Fundraiser
🟣 Jani-Ro 🟣
This event is named after two members of our RedShed community, Janice Garry and Rosemary Santarpia Stefiniw. These women fought for their lives when diagnosed and treated for breast cancer. This event honors that fight and celebrates their survival and thriving lives.
Programming Week of 240304
Week 2 of the CrossFit Open. Goals for the week are to stay mobile, limber, and ready to tackle this weeks challenge!
Programming Week of 240226
First Open workout is this week! Move with intention and choose your intensity appropriately.
Programming Week of 240212
Monday back to back EMOMs of strength and skill work. Tuesday gets heavy on the barbell. Wednesday OPen Repeat. Thursday cardio reset. Friday 30min EMOM with the stones!
Programming Week of 240205
Monday starts off the week with upper body push/pull and fun with EMOMs. Tuesday brings some QT with the barbell snatch. Wednesday we repeat Open WOD 20.2. Thursday regulates with long aerobic intervals. Friday fires up the barbell. Check back to see what Coach Shaun has lined up for Saturday.
Programming Week of 240129
Monday hits with a 7 RFT grind. Open repeat WODs Tuesday and Friday this week. Wednesday challenges you to get after it!
Programming Week of 240122
Changing the order around this week. Monday starts the week with our negatives and clean skill/strength work. Tuesday long aerobic flow AMRAP. Wednesday CF Open repeat day. Thursday is similar to the previous week, but different. Friday another aerobic flow with a chance to push some weight around, literally.
Saturday houses your second CF Open repeat of the week.
Programming Week of 240115
Partner action for the Monday holiday. Open repeats of Tuesday and Friday this week. Continuing to build our cleans mid week. Active recovery on Thursday with Aerobic intervals and yoga.
Programming Week of 240108
Monday gets the systems primed with midline and shoulder work. Tuesday is your first OPEN repeat of the week, 13.2. This is NOT a test. Wednesday is your chance to throw some weight around and work on gymnastics skills. Thursday aerobic intervals lead into a Friday Aerobic repeat WOD. Saturday is the day to TEST and get after Open WOD 21.1.
Programming Week of 240101
2024!
The CrossFit Open 24 starts in 8 weeks. Each week we will repeat at least one Open wod from passed years. This week we have 2!
Programming Week of 231225
Last week of 2023. We finish up the short deadlift cycle with a heavy 1rm or a heavy 3rm. We also have our final SPRINT day of the year mid week. The rest of the week presents opportunities to move your bodies! New Year’s Eve we have a team marathon row challenge. Sign up at the whiteboard.
Programming Week of 231218
Monday: t2b endurance work
Tuesday: building on deadlifts. Next week we’ll work on heavy single again. If you have no interest in doing a 1rm DL don’t worry, we have a plan for you! Don’t let that deter you from coming in to Tuesday’s WOD.
Wednesday: Last GRUNT work of 2023!!
Thursday: QT with damper settings.
Friday: sorry not sorry
Saturday: get festive with your gym attire!!!
Programming Week of 231211
After this week we have one more week each of GRUNT and SPRINT work.
We will continue to build our deadlifts for the remained of 2023.
Friday presents an opportunity to work on your rope skills: practice your feet wrap, grip strength, the lean back, or even your legless climbs!
Programming Week of 231204
Monday kicks off the week with short AMRAPs. Tuesday gets us lifting heavy. Wednesday GRUNT work. Easing towards Friday. Holiday Party this Friday!
Programming Week of 231127
We are in the holiday season. Easing into the week with EMOMs and AMRAPs. Mid week brings around a repeat SPRINT day. Thursday is a chance to get in some QT with your favorite cardio machine. Rounding out the week with another repeat. This repeat is FOR TIME!
Programming Week of 231120
Monday GRACE test. the rest of the week offers a variety of ways to keep active. Bookend the week with another benchmark, Filthy 50!
Programming Week of 231113
Welcome to your FREE WEEK!
Monday brings our final prep of GRACE. Testing taking place next week. Midweek sprint to shake off the cold. Saturday culminates the week in a community event celebrating 15 years of RedShed CrossFit!
Programming Week of 231106
Challenging ourselves with heavy push jerks at the start of the week. Tuesday bring us a classic RedShed WOD “Jani-Ro”. Midweek long slow day. Friday we take it light in order to save our legs for Saturday, hero WOD CHAD.
Programming Week of 231030
This week closes out our October Farmer’s Carry Challenge. We continue to build our barbells to “Grace” weights. Midweek sprint followed by a long, slow Thursday aerobic session. Rounding out the week with a chance to throw some heavy weights around!
Programming Week of 231023
Continued training for “Grace”. Mid week Grunt work. Finishing up the week with escalating reps!
Programming Week of 231016
Continuing our “GRACE” prep this week by adding some load. Strict pressing and OH stability on Tuesday. Mid-week SPRINT work. Rounding it out with partner work on Friday!
Programming Week of 231009
Continuing with OH and midline stability. Working on our strict pressing. Mid week GRUNT work. Friday introduces a NEW RedShed Benchmark WOD named after our 2022 Athlete of the Year Jim Marrero!!!
Programming Week of 231002
Staying off the pull-up bars and rings this week. Continuing to focus on overhead stability and strict pushing strength. Working towards handstand push-ups. Midweek brings us a sprint session. Rounding out the week with RX levels in an aerobic flow.
Programming Week of 230925
Another week of training at the Shed! Introducing handstand push up skill work on Tuesday. You’ll see a longer time domain on Wednesday.
Friday 230825
Day 5 Friday 230825 A For Time 35:00 cap, DB NTE 50/35 50 Dual DB deadlifts 50 Dual DB farmer hold lunges 50 Dual
Thursday 230824
Day 4 Thursday 230824 A Tabata Row/Bike/Ski 8x 20sec work 10sec rest Rest 3:00 x3 Different apparatus each round Rest 3:00 after 3rd round
Wednesday 230823
Day 3 Wednesday 230823 A CPJ mid week special (week 4 of 4) 1 set every 3:30 x 6 Build barbell no more than
Tuesday 230822
Day 2 Tuesday 230822 A1 6-8 FFESS on 1 riser, each leg, rest TOM A2 10 alt strict DB curls, rest TOM A3 AMRAP
Monday 230821
Day 1 Monday 230821 A Tabata mash-up 20sec on 10sec rest x8 Active hang Air squats Rest 3:00 then B B EMOM 10:00 3
Friday 230818
Day 5 Friday 230818 A For Time 20 wall climbs 200m run 40 BJSD nte 30” 400m run 50 alt DB power snatches 50/35
Thursday 230817
Day 4 Thursday 230817 A Total Distance 1:00 work… 1:00 rest 2:00 work… 1:00 rest 3:00 work… 1:00 rest 4:00 work… 1:00 rest 3:00
Wednesday 230816
Day 3 Wednesday 230816 A. CPJ mid week special (week 3 of 4) 1 set every 3:30 x 6 Build barbell no more than
Tuesday 230815
Day 2 Tuesday 230815 A1 6-8 RFESS each leg, rest to TOM then A2 A2 6-8 bent over row each arm, rest to TOM
Monday 230814
Day 1 Monday 230814 REPEAT: 160412, 160719, 190813 Workloads A-C capped at 5:00. Complete descending ladder @ 85-95% effort Barbell NTE 135/95, same barbell
Friday 230811
Day 5 Friday 230811 A AMRAP 3:00 Stone carry + 3 burpees after each down and back B AMRAP 3:00 Burpee + Pull-up/c2b/mu +
Wednesday 230809
Day 3 Wednesday 230809 A. CPJ mid week special (week 2 of 4) 1 set every 3:30 x 6 Build barbell no more than
Tuesday 230808
Day 2 Tuesday 230808 A1. 6-8 back squats OR 4 tempo back squats 33×1, rest TOM then A2 A2. 6-8 dual DB strict press,
Monday 230807
Day 1 Monday 230807 A EMOM 8:00 Min 1: 30 sec AMRAP dual DB Deadlift 50/35 Min 2: 30 sec AMRAP renegade row 50/35
Friday 230804
Day 5 Friday 230804 A AMRAP 30:00 3: wallclimb + 2 shoulder taps 6 box jump overs 24/20 9 push press 75/55 12 air
Thursday 230803
Day 4 Thursday 230803 A 8:00 window Select a distance and row or ski 750, 500, or 250m Rest to 8:00 then B B
Wednesday 230802
Day 3 Wednesday 230802 A CPJ mid week special 1 set every 3:30 x 6 Build barbell no more than 5# TOTAL each round
Tuesday 230801
Day 2 Tuesday 230801 A1 30 sec strict pulling, rest to TOM then A2 A2 8 dips, rest TOM then A3 A3 45 sec
Monday 230731
Day 1 Monday 230731 A For Time 25:00 cap 30.20.10.20.30. Medball cleans 20/14 Box step-ups nte 20” Trunk rotations (2 for 1) 30 sec
Friday 230728
Day 5 Friday 230728 REPEAT 200807 A. EMOM 32:00 Goal is to increase barbell load as you go. Pull-up segment should be MU/C2B/ Pull-up
Thursday 230727
Day 4 Thursday 230727 A. Cap 25:00 5K row/ski or 10k bike 30 sec FLR every 500m/1000m B. Yoga
Wednesday 230726
Day 3 Wednesday 230726 A. AMRAP 30:00 400m farmer’s carry athlete’s choice 200m run 100’ bear crawl (16 lengths of stall mats) 20
Tuesday 230725
Day 2 Tuesday 230725 BENCH PRESS 1RM RETEST A. Bench press 0:00 5 reps 2:00 3 reps 4:00 3 reps 6:00 1 rep 8:00
Monday 230724
Day 1 Monday 230724 REPEAT 201110 A. 10.8.6.4.2. Alt DB Power snatches, build as you go Snatch every 3:00 10 burpees at dot (10)
Friday 230721
Day 5 Friday 230721 A. AMRAP 8:00 barbell NTE 135/95 to start 5 power snatch/clean 5 ohs/front squat 5 pull-ups jumping/kipping/butterfly 15/12 calorie row
Thursday 230720
Day 4 Thursday 230720 Aerobic Intervals & Yoga A. Choose 2 apparatus 5:00 work app 1 5:00 work app 2 3:00 rest 3:00
Wednesday 230719
Day 3 Wednesday 230719 SKILLS A1. 45sec AMRAP skill #1, rest to 2:00 then A2 A2. 45sec AMRAP skill #2, rest to to 5:00
Tuesday 230718
Day 2 Tuesday 230718 Bench Press week 7 of 8 A. Bench Press 7×1 95% of 1RM or 2.5/5# heavier than last week Bench
Monday 230717
Day 1 Monday 230717 A. AMRAP 5:00 TGU to stand nte 50/35 2 OHWL TGU to ground Switch arms Rest 2:00 then B B.
Friday 230714
Day 5 Friday 230714 A. For time, partition as desired, 95/65 1 mile run 30 push press 60 back squats 30 T2B 2k row
Thursday 230713
Day 4 Thursday 230713 A. For total distance 10:00, 3:00 rest 7:00, 2:00 rest 3:00, done B. Yoga
Wednesday 230712
Day 3 Wednesday 230712 A. EMOM 30:00 Min 1: 30 sec skill work 1 Min 2: 20 goblet squats 24/16kg kb Min 3: 30
Tuesday 230711
Day 2 Tuesday 230711 Bench Press A. Bench Press 5×1 @ 90% of 1RM Bench every 1:30 Rest to 10:00 then B B. AMRAP
Monday 230710
Day 1 Monday 230710 Athletes can swap A and B depending on equipment availability A. AMRAP 3:00 90% effort 250/200m row 5 burpees over
Friday 230707
Day 5 Friday 230707 A. Every 1:30 x 5 3 barbell hang clean & jerks Build each set Rest to 10:00 then B B.
Wednesday 230705
Day 3 Wednesday 230705 Bench and Skill Work A. Bench Press 5×3 85% of 5rm from 230627 Bench every 2:00 x 5 Rest 4:00
Tuesday 230704
Day 2 Tuesday 230704 Morning Classes only 7, 8, 9am Partner WOD 2 athletes 17 reps to be synchronized One partner using barbell the
Monday 230703
Day 1 Monday 230703 A. EMOM 8:00 Min 1: 5 man makers 35/25 (push-up + row + row + squat clean thruster) Min 2:
Friday 230630
Day 5 Friday 230630 HAPPY BIRTHDAY COACH COLIN!!! A. 25:00 Clock Karen 150 wallballs 20# 10’, 14# 9’ Every stop or drop: Run to
Thursday 230629
Day 4 Thursday 230629 A. 5:00 row/ski/bike erg 90% effort Rest 3:00 then B B. 5 sets 2:00 work at pace from A 1:00
Wednesday 230628
Day 3 Wednesday 230628 SUMMER SKILL WORK A. 1 set 5:00 x 6 200m run 3 bear complex 95/65 7 burpees over barbell 60sec
Tuesday 230627
Day 2 Tuesday 230627 BENCH PRESS A. Bench Press 5×5 Bench every 2:00 starting at 60% of 1rm and finding a 5RM Rest to
Monday 230626
Day 1 Monday 230626 A1. Every 6:00 x 5 starting at 0:00 Build DB each round 0:00, 6:00, 12:00, 18:00, 24:00 Single arm DB
Saturday 230624
Day 6 Saturday 230624 AMRAP 30:00 75-80% effort 400m row/ski 60 du 30 sit-ups 15 burpees 7 squat cleans 135/95
Friday 230623
Day 5 Friday 230623 A. AMRAP 4:00 3 rounds DT 95/65 12 deadlifts 9 hang power cleans 6 push jerks Max calories in time
