Workouts, Happenings, and Updates at REDSHED CROSSFIT

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  

Day 6 Saturday 221210   Coach’s choice 9:00am Partner WOD

Day 5 Friday 221209   A  EMOM 30:00 Loaded front carry 1 pass down & back (sandbag/stone/plate) :45 lunge + lunge + burpee 1-3 rope

Day 4 Thursday 221208   A  For time 90% effort 500m row/ski 1000m bike Write down your average pace Rest to 6:00 then B B 

Day 3 Wednesday 221207   A1. 6 ½ kneeling bottoms up kb press each arm Rest to 1:30 then A2 A2. 5 Zombie squats Rest

Day 2 Tuesday 221206  REPEAT 220420   A1. 8/6 cal assault bike + 7 T2B Rest to 3:00 then A2 A2. 7 Dual DB Thrusters

Day 1 Monday 221205   A  3 Sets 90% effort 6:00 cap 6: 1 pushup + 4 shoulder taps 9 Box jumps nte 24” 12

RedShed Rest Day Week of 221205 preview

Day 6 Saturday 221203 Coach’s choice

Day 5 Friday 221202 A. For time 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Thrusters 95/65 Rest to 15:00 then B B. For time 10-9-8-7-6-5-4-3-2-1 C2b/Pull-ups 1-2-3-4-5-6-7-8-9-10 Hang Power

Day 4 Thursday 221201 Biathlon pick 2 3:00 apparatus 1 3:00 apparatus 2 2:00 rest x 4

Day 3 Wednesday 221130 A. EMOM 8:00 5 back squats  :30 rig push-ups Rest 2:00 then B B. EMOM 8:00 50 double unders/ :45 attempts 

Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM A3. 8 single arm row each arm,

Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP 20:00 5 Kettlebell swings 32/24

Rest Day Week of 221128 Preview

Day 6Saturday 221126 Coach’s choice Fancy Outside of the Shed…

Day 5Friday 221125 Filthy Fifty (BENCHMARK WOD)50 box jumps 24”50 jumping pull-ups50 kettlebell swings 16kg50 walking lunges50 knee to elbow50 push press 45#50 back extensions50

Day 4Thursday 221124HAPPY THANKSGIVINGShed Closed

Day 3Wednesday 221123All morning classes4:30pm ONLY A1. 1 set every 6:00 x 54 alt DB snatches 60/456 T2B9/7 calories0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set

Day 2Tuesday 221122 A. AMRAP 3:00Distance row/ski onlyWarm-up paceRest 3:00, then BB. GRACE (BENCHMARK WOD)30 clean & jerks for time 135/9510:00 cap… then CC. Not

Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional