Workouts, Happenings, and Updates at REDSHED CROSSFIT
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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
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
Thursday 230601
Day 4 Thursday 230601 A. 6 sets 1:30 apparatus 1:30 skill work of choice 1:00 rest B. Yoga
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.
Tuesday 230530
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:
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
Saturday 230527
Day 6 Saturday 230527 A. “MURPH” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run
Friday 230526
Day 5 Friday 230526 A. 1 set every 90 sec x 5 Single arm DB complex to be performed each arm each set Deadlift
Thursday 230525
Day 4 Thursday 230525 A. 5 sets 4:00 @ 90% repeatable effort 1:00 rest B. Yoga
Wednesday 230524
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,
Tuesday 230523
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
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
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
Thursday 230518
Day 4 Thursday 230518 A. AMRAP 26:00 2:00 apparatus 200m run 1:00 rest B. Yoga
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
Tuesday 330516
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
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
Friday 230512
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
Thursday 230511
Day 4 Thursday 230511 Happy Birthday Coach Dan! A. AMRAP 26:00 3:00 row/ski/bike 400m run 1:00 rest B. Yoga
Wednesday 230510
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
Tuesday 230509
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
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
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
Thursday 230504
Day 4 Thursday 230504 Olympic Lifting 5:30pm A. 10 sets 90sec 90% aerobic effort 45 sec rest B. Yoga
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
Tuesday 230502
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
Monday 230501
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
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
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
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#
Tuesday 230425
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
Monday 230424
Day 1 Monday 230424 A. 10 unbroken dual DB strict curl & press + 20 air squats 1 set every 3:00 x 3 Rest
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
Thursday 230420
Day 4 Thursday 230420 5:30pm Olympic Lifting A. AMRAP 24:00 800m run OR 1000m row/ski OR 2000m bike 2:00 rest
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,
Tuesday 230418
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
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.
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