Workouts, Happenings, and Updates at REDSHED CROSSFIT
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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
Thursday 230622
Day 4 Thursday 230622 A. 10 x 1:30 work 1:00 rest Increase intensity every other round 1, 3, 5, 7, 9 Match every other
Wednesday 230621
Day 3 Wednesday 230621 A. EMOM 12:00 Min 1: skillwork Min 2: apparatus Min 3: skillwork Min 4: rest Rest to 15:00 then B B.
Tuesday 230620
Day 2 Tuesday 230620 Strength Day A. 8×3 bench press every 1:30 Sets 1-2 55% of 1RM Sets 3-4 65% of 1RM Sets 5-6
Monday 230619
Day 1 Monday 230619 A1. 3-5.3-5.3-5 T2B rest 10 sec at dots, rest TOM A2. 30 sec hollow body rocks into A3. 30 sec
Saturday 230617
Day 6 Saturday 230617 Coach's Choice. Classes 7, 8, 9am 10:00 amrap 15 in sync t2b 12 sync burpees to target 9 sync OHS
Friday 230616
Day 5 Friday 230516 A. 1 complex every 90 sec x 5 Build every set 1 snatch grip deadlift 1 hang power snatch 1
Thursday 230615
Day 4 230615 A. 1:00 Max distance Rest to 5:00 then B B. For time Distance A x5, 2:00 rest Distance A x4, 2:00
Wednesday 230614
Day 3 Wednesday 230614 SKILL DAY A. EMOM 12:00 Min 1: skillwork Min 2: apparatus Min 3: skillwork Min 4: rest Rest to 15:00
Tuesday 230613
Day 2 Tuesday 230613 STRENGTH A. BENCH PRESS 5×5 at 70-75% of 1RM from 230606 Bench every 2:00 Rest to 12:00 then B B.
Monday 230612
Day 1 Monday 230612 A. AMRAP 7:00 12 alt DB hang clean & jerks 50/35 12 BJSD 24/20 24 du/48 singles Rest 3:00 then
Friday 230609
Day 5 Friday 230609 A. For Time barbell nte 95/65 100 DU/ 200 Singles 1 wall climb to burpee 20 OHS 95/65 5 T2B/
Thursday 230608
Day 4 Thursday 230608 REMINDER SUMMER HOURS NO AFTERNOON/EVENING CLASSES A.1:00 Max distance Rest to 5:00 then B B.24:00 running clock Distance A x2,
Wednesday 230607
Day 3 Wednesday 230607 SUMMER GOAL SKILL WORK A1. 30sec SA overhead plate carry each arm A2. 5 burpees to plate, rest to TOM
Tuesday 230606
Day 2 Tuesday 230606 BENCH PRESS STRENGTH CYCLE A. 1 set every 2:00 x7 5, 5, 3, 3, 1, 1, 1 bench press Rest
Monday 230605
Day 1 Monday 230605 A. 1 set every 5:00 x 6 90% effort 300/250m row 10 dual DB push press 35/25 Max dual db
Friday 230602
Day 5 Friday 230602 A. EMOM 9:00 Min 1: 45 side bridge Min 2: 45 side bridge Min 3: 45 FLR, hollowbody, or handstand
