Workouts, Happenings, and Updates at REDSHED CROSSFIT

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

Day 7 Sunday 230806 RedShed Beach Day!!!

Day 6 Saturday 230805 Coach's choice Classes 7, 8, 9am

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

Day 4 Thursday 230803   A 8:00 window Select a distance and row or ski 750, 500, or 250m Rest to 8:00 then B B

Day 3 Wednesday 230802   A CPJ mid week special 1 set every 3:30 x 6 Build barbell no more than 5# TOTAL each round

Day 2 Tuesday 230801   A1 30 sec strict pulling, rest to TOM then A2 A2 8 dips, rest TOM then A3 A3 45 sec

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

Day 7 Sunday 230730 RedShed Rest Day

Day 6 Saturday 230629 Coach's choice Classes 7, 8, 9am

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

Day 4 Thursday 230727   A. Cap 25:00 5K row/ski or 10k bike 30 sec FLR every 500m/1000m B. Yoga

  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

Day 2 Tuesday 230725 BENCH PRESS 1RM RETEST   A. Bench press 0:00 5 reps 2:00 3 reps 4:00 3 reps 6:00 1 rep 8:00

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)

Day 7 Sunday 230723 RedShed Rest Day

Day 6 Saturday 230722 Coach's Choice Classes 7, 8, 9am

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

  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

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

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

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.

Day 7 Sunday 230716 RedShed Rest Day

Day 6 Saturday 230715 Coach's Choice Classes 7, 8, 9am

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

Day 4 Thursday 230713   A. For total distance 10:00, 3:00 rest 7:00, 2:00 rest 3:00, done B. Yoga

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

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

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

Day 7 Sunday 230709 RedShed Rest Day

Day 6 Saturday 230708 Classes 7, 8, 9am Coach’s choice!

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.

Day 4 Thursday 230706   A. For distance 25:00 apparatus of choice B. Yoga

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

Day 2 Tuesday 230704 Morning Classes only 7, 8, 9am    Partner WOD 2 athletes 17 reps to be synchronized One partner using barbell the

Day 1 Monday 230703   A. EMOM 8:00 Min 1: 5 man makers 35/25 (push-up + row + row + squat clean thruster) Min 2:

Day 7 Sunday 230702 RedShed Rest Day.

Day 6 Saturday 230701 Coach’s Choice Classes 7, 8, 9am

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

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

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

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

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

Day 7 Sunday 230625 RedShed Rest Day

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  

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

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

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.

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

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

Day 7 Sunday 230618 HAPPY FATHER'S DAY!!  

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

Day 5 Friday 230516   A. 1 complex every 90 sec x 5 Build every set 1 snatch grip deadlift 1 hang power snatch 1

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

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

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.

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

Day 7 Sunday 230611 RedShed Rest Day

Day 6  Saturday 230610 Coach’s Choice  

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/

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,

Day 3 Wednesday 230607 SUMMER GOAL SKILL WORK   A1. 30sec SA overhead plate carry each arm A2. 5 burpees to plate, rest to TOM

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

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

Day 7 Sunday 230604 RedShed Rest Day

Day 6  Saturday 230603 Coach’s Choice.  Classes 7, 8, 9am

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

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