CrossFit Kids & CrossFit Teens Summer Program

Workouts, Happenings, and Updates at REDSHED CROSSFIT

The Blog

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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Wednesday 230531

Day 3 Wednesday 230531   A. Tabata Mash-up Wall balls Double unders Rest 2:00 B. AMRAP 5:00 Apparatus of choice, max distance Rest 3:00  C.

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Monday 230529

Day 1 Monday 230529 Classes 7, 8, 9am only.   “Buro” 200m sandbag carry 34 bar-facing burpees 60 wall balls 50 kb swings… not to

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Monday 230522

Day 1 Monday 230522   A. Static holds 20 sec wall sit 20 sec quadruped hold 20 sec feet to wall inversion X3, rest 1:00

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Friday 230519

Day 5 Friday 230519   A. AMRAP 30:00 Suitcase carry to curb and back, switch hands at the curb  SA overhead carry to the curb

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Wednesday 230517

Day 3 Wednesday 230517   A. AMRAP 5:00 Calories apparatus #1 Rest 2:00 then B B. AMRAP 5:00 10 wallballs 10 pull-ups Rest 2:00 then

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Monday 230515

Day 1 Monday 230515   A. EMOM 8:00 30 sec max pistols/pistol work 45 sec FLR Rest 2:00 then B B. EMOM 8:00  10 bjsd

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Monday 230508

Day 1 Monday 230508 Happy Birthday Coach Lily!   A.1 set every 3:00 x 10 Snatch grip DL + hang squat snatch + squat snatch

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Friday 230505

Day 5  Friday 230505   A. EMOM 8:00 DB snatch ladder 2 alt DB power snatches Rest to 10:00 then B B. EMOM 5:00 Death

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Wednesday 230503

Day 3 Wednesday 230503 Repeat 220426   Heavy MAPs session Barbell nte 155/105 Kettlebell nte 32/24kg A. AMRAP 5:00  9 deadlifts 6 hang power cleans

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Friday 230428

Day 5 Friday 230428   A. 3 sets 30sec side bridge right 30 sec side bridge left  30 FLR 1:00 rest Rest to 10:00 then

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Thursday 230427

Day 4 Thursday 230427 Olympic Lifting 5:30pm   A. AMRAP 24:00 1000m run OR 1250m row/ski OR 2500m bike Rest 2:30 *use the same equipment

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Wednesday 230426

Day 3 Wednesday 230426   A. AMRAP 12:00 5 squat clean thrusters nte 115/75 7 box jump overs nte 24” 12 medball sit-ups nte 20#

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Friday 230421

Day 5 Friday 230421   A. For time 200m farmers carry athlete’s choice 30 BJSD nte 24” 15 t2b 400m medball run 30 wallballs 15

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Wednesday 230419

Day 3 Wednesday 230419   A. *AMRAP 30:00  Apparatus distance *at 0:00, 6:00, 12:00, 18:00, 24:00 5 thrusters + 5 burpees *at 3:00, 9:00, 15:00,

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Monday 230417

Day 1 Monday 230417   A1. 30sec negatives, rest TOM then A2 A2, 6-10 pistols or single leg step ups, rest TOM then A3 A3.

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Friday 230414

Day 5  Friday 230414 Happy 41st Birthday Coach Shawn!   A. 1 set every 4:00 x 3 20sec deadlift hold into 20sec front rack hold

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Thursday 230413

Day 4  Thursday 230413 5:30pm Olympic Lifting  Start of 4 week Snatch cycle   A. AMRAP 24:00 Pick one: 750m row/ski 1500m bike 600m run

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Tuesday 230411

Day 2 Tuesday 230411   A. 5×3 Overhead or Front squats 1 set every 1:30 x 5 80-90% of last successful weight from 230404 Rest

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Monday 230410

Day 1 Monday 230410   A1. 7 Tempo DB bent over row each arm x131, rest to 2:00 then A2 A2. 30sec Hollowbody flutter kicks,

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Friday 230407

Day 5 Friday 230407   A. :30 work/ 1:00 rest, AMRAP each movement  Double unders Hang power snatch 95/65 Pu/c2b/mu Hspu or z-press Thrusters 95/65

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Wednesday 230329

Day 3 Wednesday 230329   A. EMOM 8:00 barbells nte 115/75 6-10 pistols 30sec max sh2oh + 10sec overhead hold Rest 2:00 B. EMOM 8:00

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Tuesday 230328

Day 2 Tuesday 230328   A. 5×5 overhead or front squats 80-90% of 230321 1 set every 2:00 x 5 After 5th set immediately into

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Friday 230324

Day 5 Friday 230324   A. Athlete’s Choice AMRAP 10:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats OR AMRAP 10:00 “Mary” 5 hspu 10

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