Workouts, Happenings, and Updates at REDSHED CROSSFIT

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

Day 5 Friday 230106   A. EMOM 9:00 :45 FLR 7-10 burpees :45 easy row Rest 5:00 then B B. AMRAP 14:00 Open WOD 14.4

Day 4 Thursday 230105 Olympic Lifting 5:30pm   A. Aerobic Intervals 1:00 work…2:00 rest 1:00 work…1:30 res 1:00 work…1:00 rest 1:00 work..:30 rest 1:00 Rest

Day 3 Wednesday 230104   A1. 5 Front squats, rest TOM A2. 10.8.6 strict pulling reps, rest to 3:00 X 3 0:00, 3:00, 6:00 Rest

Day 2 Tuesday 230103   A. AMRAP 6:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats Rest 3:00 B. For time 10:00 cap 2k row

Day 1 Monday 230102   A. EMOM 8:00 8 Dual DB rows 10 DB seesaw press Rest 2:00 B. EMOM 8:00 5-8 dips :00 :20

Day 7 Sunday 230101 HAPPY NEW YEAR!!!! Week of 230101 Preview

Day 6 Saturday 221231 New Year’s Eve Repeat 211231, 201231   A.Complete workload at 80-90% effort 100 calories 25 BJSD 75 calories 50 ab mat

Day 5 Friday 221230   A. 1 set every 1:30 x 5 4 front rack lunges from the deck Load appropriately no failed reps Rest

Day 4 Thursday 221229 Olympic Lifting 5:30pm   Aerobic Intervals A. Tabata  :20 on :10 rest x 8 for meters Rest 2:00 repeat x 3 

Day 3 Wednesday 221228   A. 1 set every 2:00 x 5 :20 assault bike sprints 100% effort Rest to 15:00 then B B. 7

Day 2 Tuesday 221227   A. EMOM 12:00 :30 DU or attempts :30 hollow body rocks :30 strict pulling Rest 3:00 then B B. AMRAP

Day 1 Monday 221226   A. E:30 for 3:00  Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH

Day 7  Sunday 221225 Merry Christmas Week 221226 preview 

Day 6 Saturday 221224 A. "The 12 Rounds of RedShed CrossFitmas" 12 rounds of RedShed CrossFitmas for time of: (barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!

Day 5 Friday 221223   A. 1 complex every 1:30 x5 1 Deadlift 2 Hang power clean 3 Push Jerk Rest 4:00 then B B.

Day 4 Thursday 221222 5:30pm Olympic Lifting   Aerobic Intervals  A. Going the Distance 5K row/Ski or 10K Bike 30:00 cap B. December ABS C.

Day 3 Wednesday 221221   A. AMRAP 3:00 Max distance row/ski/bike/run Rest 3:00 then B B. 1 set every 3:00 x 5 3 unbroken power

Day 2 Tuesday 221220   A. E:30 for 3:00 Alternate core holds Rest 3:00 then B B. AMRAP 25:00 Dumbbell flow nte 50/35 perform all

Day 1 Monday 221219   A1. 5 tempo bench press 31×1 rest TOM then A2 A2. 10 alt db bicep curls, rest TOM then A3

Day 7  Sunday 221218 RedShed Rest Day Week 221219 preview

Day 6 Saturday 221217   Coach’s Choice 9:00am Partner WOD

Day 5 Friday 221216 Holiday Party NO EVENING CLASSES   A Chipper 30 medball step ups 20/14 nte 24” 30 medball cleans 30 medball push

Day 4 Thursday 221215 repeat 210114 Olympic Lifting 5:30pm   A. Complete workload @ 90% aerobic effort 1:00 – max distance, row/bike/ski Rest 30sec 2:00

Day 3 Wednesday 221214 repeat 210120 A. EMOM 6:00 2 unbroken hang clean & jerks… build bar over 6 sets Rest 2min, then B B.

Day 2 Tuesday 221213   A. 1 set every 3:00 x 5 1:00 farmer’s carry 5 burpee box jumps nte 24” @15:00 start B  

Day 1 Monday 221212   A. AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10

Day 7 Sunday 221211  RedShed Rest Day Week 221212 preview