Workouts, Happenings, and Updates at REDSHED CROSSFIT

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Programming
Coach Shawn

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!

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Programming
Coach Shawn

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!

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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!

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Programming
Coach Shawn

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!

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Programming
Coach Shawn

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!!!

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Programming
Coach Shawn

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.

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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

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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

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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

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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

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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

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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 +

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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,

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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

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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

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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

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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

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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

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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)

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

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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

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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,

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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

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