CrossFit Kids & CrossFit Teens Summer Program

Workouts, Happenings, and Updates at REDSHED CROSSFIT

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Friday 230324

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

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Thursday 230323

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

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Monday 230320

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

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Saturday

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

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Friday 230317

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

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Thursday 230316

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

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Friday 230310

Day 5 Friday 230310 JANI-RO Tonight!  No afternoon classes   CHIPPAH 2000m row/ski : 4000k bike : 1600m run 90 double unders/ singles 60 medball

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Thursday 230309

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

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Tuesday 230307

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.

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Monday 230306

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

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Thursday 230302

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

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Tuesday 230228

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

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Sunday 230226

Day 7 Sunday 230226   Athlete Recovery Yoga 9:30- 10:45am Free for members $10 for guests, email Coach McShawn to reserve a spot

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Thursday 230223

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

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Tuesday 230221

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

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Friday 230217

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

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Thursday 230216

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

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Tuesday 230214

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

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Monday 230213

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

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Thursday 230209

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

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Tuesday 230207

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

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Friday 230203

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.

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Thursday 230202

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

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Wednesday 230201

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

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Tuesday 230131

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

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Monday 230130

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

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Sunday 230129

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

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Wednesday 230125

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

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Tuesday 230124

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

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Monday 230123

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

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Sunday 230122

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

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Friday 230120

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

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Tuesday 230117

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

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Monday 230116

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 

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Wednesday 230111

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

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Monday 230109

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

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Thursday 230105

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

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Tuesday 230103

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

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Saturday 221231

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

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Friday 221230

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

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Thursday 221229

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 

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Tuesday 221227

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

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Monday 221226

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

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Saturday 221224

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!

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Thursday 221222

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.

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Tuesday 221220

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

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