Workouts, Happenings, and Updates at REDSHED CROSSFIT

Day 4  Thursday 230601   A. 6 sets 1:30 apparatus  1:30 skill work of choice 1:00 rest B. Yoga

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.

Day 2  Tuesday 230530   A. EMOM 8:00 Min 1: 45sec ski Min 2: 12 goblet lunges 40//25 Rest 2:00 B. EMOM 8:00 Min 1:

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

Day 7 Sunday 230528 RedShed Rest Day

Day 6 Saturday 230527   A. “MURPH” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run

Day 5 Friday 230526   A. 1 set every 90 sec x 5 Single arm DB complex to be performed each arm each set Deadlift

Day 4 Thursday 230525   A. 5 sets 4:00 @ 90% repeatable effort 1:00 rest B. Yoga

Day 3 Wednesday 230524   A. 1 set every 3:00 x 10 starting at 0:00 3 t2b 6 kb sdlhp 24/16 30du/60s (0:00, 3:00, 6:00,

Day 2 Tuesday 230523   A. 1 set every 3:00 x 5 10, 7, 5, 3, 1 strict press immediately into 60 sec row/ski at

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

Day 7 Sunday 230521 RedShed Rest Day

Day 6 Saturday 230520 MURPH prep Classes 7, 8, 9am

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

Day 4 Thursday 230518   A. AMRAP 26:00 2:00 apparatus 200m run 1:00 rest B. Yoga

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

Day 2 Tuesday 230516   A1. 10, 7, 5, 3 Deadlifts build each set, rest to 1:30 then A2 A2. 4 TGU moderate load, rest

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

Day 7 Sunday 230514 Happy Mother’s Day to all our strong Shed moms ❤️

Day 6 Saturday 230513   SHED CLOSED Dylan's Dinosaur Stomp 5K

Day 5 Friday 230512   A. EMOM 36:00 Min 1: Stone 2 shoulder + 1 squat Min 2: 9/7 cal Assault bike Min 3: Rest

Day 4 Thursday 230511 Happy Birthday Coach Dan!   A. AMRAP 26:00 3:00 row/ski/bike 400m run 1:00 rest B. Yoga

Day 3 Wednesday 230510   A. AMRAP 3:00 3 burpees 5 bjsd nte 24/20 7 kbs 24/16 Rest 2:00 then B B. AMRAP 7:00 3

Day 2 Tuesday 230509   A1. 10, 7, 5 Back squats, rest to 1:30 then A2 A2. 10 alt db z press, rest to 3:00

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

Day 7 Sunday 230507 RedShed Rest Day.

Day 6 Saturday 230506 Coach’s Choice Murph prep  

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

Day 4 Thursday 230504 Olympic Lifting 5:30pm   A. 10 sets  90sec 90% aerobic effort 45 sec rest B. Yoga

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

Day 2 Tuesday 230502   A1. 10, 7, 5 bench press, rest to 1:30 then A2. A2. 3 tempo Goblet RFESS each leg 3331, rest

Day 1 Monday 230501   A. 5 Sets 1:00 max medball step-ups nte 24” 20# 1:00 rest At 10:00 B. 5 Sets  1:00 max DB

Day 7 Sunday 230430 RedShed Rest Day 

Day 6 Saturday 230429 Coach’s Choice: MURPH PREP

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

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

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#

Day 2 Tuesday 230425   A. EMOM 32:00 Easy row or bike 2 overhead or front squats from rack Easy row or bike 7-10 t2b

Day 1 Monday 230424   A. 10 unbroken dual DB strict curl & press + 20 air squats 1 set every 3:00 x 3 Rest

Day 7 RedShed Rest Day

Day 6 Saturday 230422 Coach’s choice Classes 7, 8, 9am

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

Day 4 Thursday 230420 5:30pm Olympic Lifting    A. AMRAP 24:00 800m run OR 1000m row/ski OR 2000m bike 2:00 rest

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,

Day 2 Tuesday 230418   A. 5×1 Overhead or Front squat 1 squat every 1:30 Be at your previous week weight by set 2 or

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.

Day 7 Sunday 230416 RedShed Rest Day!

Day 6 Saturday 230415 Coach’s Choice Classes 7, 8, 9am

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

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

Day 3  Wednesday 230412   Athletes can start at A, B, or C no more than 4 athletes to a station A. AMRAP 7:00 15/12

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

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,

Day 7 Sunday 230409 RedShed Rest Day

Day 6 Saturday 230408 Coach’s choice Classes 7, 8, 9am

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

Day 4 Thursday 230406 5:30pm Olympic Lifting   A. 1 set every 5:00 x 5 750m or 500m row/ski + 1 round Cindy 5 pull-ups

Day 3 Wednesday 230405   A. 1 set every 3:00 x 10 5-7 unbroken t2b 5 burpees over barbell lateral *3 tng power cleans 10

Day 2 Tuesday 230404   A. 5×3 overhead or front squats 1 set every 1:30 x 5 Build to 5 rep weight from previous week

Day 1 Monday 230403   A1. 8 dual DB deadlifts, rest TOM then A2 A2. 5 CGBP, rest to TOM then A3 A3. Strict Pulling

Day 7 Sunday 230402 RedShed Rest Day

Day 6 Saturday 230401 Coach’s Choice Classes 7, 8, 9am!

Day 5 Friday 230331   A. 1 complex every 1:30 x 5 Choose a complex you LOVE 1 snatch grip DL + hang power snatch

Day 4 Thursday 230330 5:30 Olympic Lifting   A. Aerobic Intervals 2:00 apparatus 1 2:00 apparatus 2 2:00 rest X 4 B. Yoga

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

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

Day 1 Monday 230327   A. 1 set every 3:00 x 4 2 TGU one arm 2 TGU other arm 10 alt goblet curtsy lunges

Day 7 Sunday 230326 RedShed Rest Day

Day 6 Saturday 230325 Coach’s Choice 7, 8, 9am Classes

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

Day 4 Thursday 230323 5:30pm Olympic Lifting    Aerobic Intervals Row/Ski/Bike/Run A. 1 set every 2:00 X10 Row/Ski 350 or 300m Bike 700 or 600m

Day 3 Wednesday 230322   A. 1 set every 3:00 x 10 Heavy reverse sled pull Run back 5 KBs 24/16 5 pull-ups

Day 2 Tuesday 230321   A. 5×5 overhead or front squats 1 set every 2:00 x 5, build to a heavy 5 Rest an additional

Day 1 Monday 230320   A1. 8/8 Front foot elevated split squats with suitcase holds, rest to 1:30 then A2 A2. 30sec strict/weighted pull-ups, if

Day 7 RedShed Rest Day

Day 6  Saturday 230318 Coach’s choice   Thank you to everyone that donated, organized, participated, and/or showed up in any way! Together we raised $2500

Day 5 Friday 230317   A. EMOM 9:00 30sec max weighted sit-ups 30sec max push-up + 2 shoulder taps 30sec max jump rope Rest to

Day 4 Thursday 230316 5:30pm Olympic Lifting    A. AMRAP 21:00 Distance row/ski/bike/run 30sec sprint every 3:00 x 7 starting at 0:00

Day 3 Wednesday 230315 REPEAT 210224   DB nte 50/35 same DB for A, B, C A. 3 RFT 9 dual DB deadlifts 9 pull-ups

Day 2 Tuesday 230314   A1. 5 CGBP, rest to 1:30 then A2 A2. 8 bent over row each arm, rest to 3:00 then A3

Day 1 Monday 230313   A. EMOM 10:00 plate nte 45# 4 burpee to a plate 5 plate g2oh 6 plate overhead lunges No rest

Day 7 Sunday 230312 RedShed Rest Day

Day 5 Friday 230310 JANI-RO Tonight!  No afternoon classes   CHIPPAH 2000m row/ski : 4000k bike : 1600m run 90 double unders/ singles 60 medball

Day 4 Thursday 230309 5:30pm Olympic Lifting    A. Select a distance Row/ski: 500/400 Bike: 1000/800 Run: 400 AMRAP 24:00 Distance + 1:00 rest

Day 3 Wednesday 230308   A. 3 sets 30sec side bridge 30sec FLR 30sec side bridge 1:00 Rest Rest to 10:00 (2:30), then B B.

Day 2 Tuesday 230307   A. EMOM 12:00 1:00 shuttle run 1:00 rest 1:00 ski erg 1:00 rest Rest an additional 2:00 then B B.

Day 1 Monday 230306   A1. 3×3 Overhead Squats 1 set every 1:30 A2. 3×3 Front Squats 1 set every 1:30 A3. 3×3 Back Squats

Day 6 Saturday 230304   Open WOD 23.3

Day 5 Friday 230303 Repeat 171201 A. For time 35:00 cap 500m row – or – 25 cal AB + 10 strict push ups 400m

Day 4 Thursday 230302 Open 23.3 announcement  Olympic Lifting 5:30pm   Choose apparatus A. Tabata  Rest 2:00 B. AMRAP 5:00 Distance  Rest 2:00 C. AMRAP

Day 3 Wednesday 230301   A. 1 set every 1:30 x 5 1 power clean 2 front rack forward lunges 1 push press 1 thruster

Day 2 Tuesday 230228   A. 3 sets not for time 12:00 running clock 4 alt TGU Single arm bottoms up kettlebell carry, switch arms

Day 1 Monday 230227   A. 1 set every 1:30 x 3 3 push press from the rack, build each set No rest into B

Day 7 Sunday 230226   Athlete Recovery Yoga 9:30- 10:45am Free for members $10 for guests, email Coach McShawn to reserve a spot

Day 6 230225 Open WOD 23.2

Day 5 Friday 230224   A. 30:00 running clock BUY IN: 2k row ski -or- 4k bike -or- 1 mile run :60 FLR every 500m

Day 4 Thursday 230223 Open 23.2 announcement  5:30 Olympic Lifting   A. Aerobic Intervals 3:00 apparatus 1 3:00 apparatus 2 3:00 apparatus 3 3:00 rest

Day 3 Wednesday 230222   A. 1 set every 5:00 x 5 5 same arm single arm devil's press nte 75/50 OH DB carry down

Day 2 Tuesday 230221   A. Skillwork EMOM 12:00 Ring skills (mu/toes 2 ring/ false grip hang/ ring support/ ring dips…) Single leg squat work