Workouts, Happenings, and Updates at REDSHED CROSSFIT

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

Day 1 Monday 230220   A. 1 set every 2:00 x 5 1 deadlift + 1 hang squat clean + 2 front squat + 7

Day 7 Sunday 230219 Recovery Yoga for Athletes 9:30- 10:45am

Day 6 Saturday 230218   Open WOD 23.1

Day 5 Friday 230217   Aerobic Flow Friday A. AMRAP 25:00  500m row/ski – 1000m bike – 400m run 1 snatch grip deadlift 2 power

Day 4 Thursday 230216 OPEN 23.1 announcement day! 5:30pm Olympic Lifting    A. Damper setting pyramid  Find a stroke rate or RPM to hold over

Day 3 Wednesday 230215   A. AMRAP 5:00 27 DU/ 54 singles 24 alt DB snatches 40/25 21 air squats Rest 3:00 then B B.

Day 2 Tuesday 230214   A1. 6/6 goblet RFESS, rest TOM A2. 8/8 bent over DB row, rest TOM A3. 7/5/3 barbell bench press Rest

Day 1  Monday 230213   A. 1 set every 2:00 x 5 3 touch and go power cleans + 15 unbroken wallballs Build every set

Day 7 Sunday 230212 RedShed Rest Day

Day 6 Saturday 230211   Coach’s Choice

Day 5 Friday 230210   Open Repeat 18.1 A. AMRAP 20:00 8 t2b 5/5 db hang clean and jerks 50/35 14/12 calorie row

Day 4 Thursday 230209 Olympic Lifting 5:30pm   Aerobic Intervals 1:00 work :30 rest 2:00 work 1:00 rest 3:00 work 1:30 rest 4:00 work 2:00

Day 3 Wednesday 230208   A. 1 complex every 1:30 x 6 Deadlift + Power clean + Hang power clean + push/split jerk Rest 3:00

Day 2 Tuesday 230207   A. EMOM 10:00 50 du/ :45 attempts 10 goblet squats 24/16 B. EMOM 10:00 :30 unbroken KBS 24/16 10 oh

Day 1  Monday 230206   A1. 10 alt DB curls, rest tom then A2 A2. 10 dual DB strict press, rest tom then A3 A3.

Day 7 Sunday 230205 RedShed Rest Day

Day 6 Saturday 230204 Coach’s Choice

Day 5 Friday 230203   A. EMOM 12:00 10 plate G2OH 5 plate counter balance squats 6 plate push ups Rest 5:00 then B B.

Day 4 Thursday 230202 5:30pm Olympic Lifting   A. EMOM 24:00 15/12 cal sprint Recovery on same apparatus  3-10 reps skill of choice  Rest

Day 3 Wednesday 230201   A. AMRAP 30:00  Max distance* *1 set every 3:00 starting at 0:00 3 burpee box jump overs 24/20 3/3 single

Day 2 Tuesday 230131   A1. 5 barbell strict press from rack, rest TOM A2. 10 shoulder taps in FLR, pike on box, or handstand,

Day 1  Monday 230130   A. 1 Set every 3:00 x 5 5 deadlifts 5 bar facing burpees  Build barbell every round Rest 5:00 then

RedShed Rest Day Check out the weekly preview through the members’ SLACK channel. Email Coach McShawn for the link. WODs will continue to be posted

Day 6 Saturday 230128   Coach’s Choice

Day 5 Friday 230127   A1. 4 TGU light to moderate load rest to 1:30 then A2 A2. 5 sit-ups + 5 hrpu + 5

Day 4 Thursday 230126 Olympic Lifting 5:30pm   A. Aerobic Intervals 9:00 row/bike/ski/run 3:00 rest 9:00 row/bike/ski/run

Day 3 Wednesday 230125 A. EMOM 12:00 Max box jump (step down) over 24/20 T2b cluster 3-5.3-5.3-5 rest :10 at dot Max distance on bike

Day 2 Tuesday 230124 9:00am class will be treated like Open Gym 5:30pm regular WOD   A. AMRAP 25:00 10/10 overhead walking lunges 40/25 5

Day 1 Monday 230123   A1. 3 Tempo back squats 33X1, rest TOM then A2 A2. 1:00 front rack hold (stone, sandbag, or dual DB/KB

RedShed Rest Day Check out the weekly preview through the members’ SLACK channel. Email Coach McShawn for the link. WODs will continue to be posted

Day 5 Friday 230120 OPEN REPEAT DAY A. EMOM 9:00 :30 side bridge :30 side bridge :30 FLR Rest 2:00 then B B. AMRAP 6:00

Day 4  Thursday 230119 Olympic Lifting 5:30pm   A. Aerobic Intervals 5 sets 3:00 row/bike/ski/run :90 active restB. Yoga

Day 3 Wednesday 230118 REPEAT 200928 191213 A. 1 set every 3:00 x 10 12 kbs 24/26kg 9 wallballs 6 t2b 3 high bjsd

Day 2 Tuesday 230117 Competition Training 5:30pm   A. 5 sets 1:00 8 renegade rows + wall sit to TOM 1:00 rest 1:00 :30 farmers

Day 1  Monday 230116 A. EMOM 8:00 3-5 Ring MU progressions 6-10 pistols or pistol progressions Rest 3:00 then B B. AMRAP 20:00 1:30 apparatus 

RedShed Rest Day! Week of 230116 Preview HAPPY BIRTHDAY Kathy P!!!

Day 6 Saturday 230114 7, 8, 9am 9am Partner WOD!

Day 5 Friday 230113 Open WOD 21.1    A EMOM 9:00 3 sit-ups + 3 hrpu + 3 air squats 150m row ski :30 hollow

Day 4 Thursday 230112 Olympic Lifting 5:30pm   A. 6 Sets 1:30 row/bike/ski/run 1:30 skill work of choice 1:00 rest

Day 3 Wednesday 230111 Build your gymnastics, DB weight, and box height each piece as appropriate A. AMRAP 6:00   4 rr/jumping pull-ups/pull-ups 6 alt

Day 2  Tuesday 2301010   A.  1 power clean every :90 x 6 Build to a heavy single Rest 5:00 then B B. For time

Day 1 Monday 230109   A1. 6 weighted single leg step up each leg Rest TOM then A2 A2. 3 Pull-up negatives at :00 :45

RedShed Rest Day Week 230109 Preview