CrossFit Kids & CrossFit Teens Summer Program

Workouts, Happenings, and Updates at REDSHED CROSSFIT

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Programming
Coach Shawn

Programming Week of 240708

This is our last week of the Snatch technique and strength work.

Monday takes us on a pull/pull journey. Tuesday tests the 1RM Squat Snatch. Wednesday is a grind. Thursday eases up with active recover in the form of cardio. Friday uses a % of Tuesday’s strength. Saturday, coach’s choice!

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Programming
Coach Shawn

Programming Week of 240701

Monday starts the week and a new month, July. Long couplets that look easy on paper. Tuesday is the second to last week of snatches. Wednesday ping pongs back and forth with short punchy intervals. Thursday, 4th of July, limited hours and a grind of a WOD. Friday is another opportunity to build your snatch. Saturday, coach’s choice. It’s a great day to be great!

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Programming
Coach Shawn

Programming Week of 240624

This week we start our CrossFit Kids classes Tuesday & Saturday mornings, Thursday afternoon.

Monday turns up the volume with light load. Technical Tuesday continues with squat snatches and summer gymnastics goals. Wednesday a task for time! Thursday gets back into short intervals. Friday WORLD PRIDE DAY! We celebrate with a partner WOD. Saturday as always, coach’s choice. See you at the Shed!!!

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Programming
Coach Shawn

Programming Week of 240617

Monday EMOMs, EMOMs, EMOMs, bring an extra set of legs! Technical Tuesday brings in the power snatch. Wednesday learn the ropes and go for an interrupted 15:00 AMRAP. Thursday cardio intervals on your machine of choice. Friday puts Tuesday’s power snatch weight to the test!

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Programming
Coach Shawn

Programming Week of 240610

Start the week off with Turkish get-ups and static holds. Tuesday focuses on overhead squat technique and summer gymnastics goals. Wednesday is a chance to get after it with a 4 rounds for time burner. Thursday set your own workout with a 1:oo test to start. Friday tests benchmark and hero wod Randy.

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Programming
Coach Shawn

Programming Week of 240603

June is here and so is the start of our new cycle. We ask you to show up with a gymnastic skill in mind you’d like to work on over the summer.

Stating this week with unilateral strength on the dumbbell. Technical Tuesday has us working on the overhead squat and summer gymnastics goals. Mostly bodyweight Wednesday. Row’d Royalty 22.2 repeat on Thursday. Friday get you refining your overhead squat skills from Tuesday.

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Programming
Coach Shawn

Programming Week of 240527

Monday: Memorial Day HERO WOD Buro. Tuesday is our last week of the 8 week back squat cycle. Wednesday a mix of AMRAPS. Thursday Row’d Royalty repeat. Friday a good old fashioned aerobic flow AMRAP.

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Programming
Coach Shawn

Programming Week of 240520

A similar start to this week as last week.
Monday: some running followed by a couple of AMRAP triplets.
Tuesday: week 3 of 4 for 20 unbroken back squats.
Wednesday: Repeats to train some sprint like action.
Thursday: gearing up for the Row’d Royalty on-line rowing competition. Repeating a comp WOD.
Friday- take it easy if you’re doing MURPH the next day or GET IT if you’re going away for the holiday weekend.
Saturday- Hero WOD MURPH!
Sunday- Rest Day

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Programming
Coach Shawn

Programming Week of 240513

Starting the week with a CrossFit Main site WOD. Tuesday we add weigh to our 20 back squats. Wednesday back to back AMRAPs. Thursday cardio. Friday 20 rounds with a heavy barbell.

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Programming
Coach Shawn

Programming Week of 240506

Monday starts the week with an ascending ladder accumulating lots of volume. Tuesday starts the second half of our back Squat cycle, 20 rep max. Wednesday we celebrate Coach Lily with a birthday WOD. Thursday gets us on 2 modalities. Friday a FOR TIME triplet to ring in the weekend. Saturday we celebrate Coach Dan’s birthday. Lots going on, we’ll see you at the Shed!

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Programming
Coach Shawn

Programming Week of 240429

Starting the week off with focused movements. 5-6 minutes for each individual movement. Tuesday, week 4 of our back squat cycle mixed with strict pulling strength. Wednesday sees a return of 40 min GRUNT WORK and some quality time with the med balls. Thursday test your cardio duathlon. Friday gets us under heavy barbells. Saturday continues Murph prep!

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Programming
Coach Shawn

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

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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!

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Food and Drink
Coach Shawn

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.

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Programming
Coach Shawn

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!

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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.

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Programming
Coach Shawn

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!!!

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Programming
Coach Shawn

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!

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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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