Workouts, Happenings, and Updates at REDSHED CROSSFIT

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

Rest Day Week of 221121 Preview

Day 6 WOD 221119 WOD – Coach's Choice Fitness Outside of the Shed…

Day 5Friday 221118 A. 1 complex every 1:30 x 51 deadlift2 hang power cleans3 thrustersRest 3:00, then BB. AMRAP 20:00 100% of A*1 squat clean

Day 4Thursday 221117 Aerobic IntervalsA. AMRAP 20:00DistanceEvery 500m/1000m bike do a :45 core hold

Day 3Wednesday 221116 A. Tabata MASH UP8 roundsJump ropeHRPU… hold FLR in the :10Rest 2:00, then BB. Tabata MASH UP8 roundsDB snatches 50/35GHD or Ab-mat

Day 2Tuesday 221115 A. AMRAP 3:00Max distance row/bike/skiRest 3:00, then BB. 1 set every 3:00 x 5 90% effort3-5 Single arm DB Power Clean3-5 Single

Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to

Rest Day Week of 221114 Preview

Day 6 WOD 221112 WOD – Coach's Choice Fancy Outside of the Shed…

Day 5OPEN HOUSEFriday 221111 A. EMOM 30:001. 10 BJSD 24/20 or 10 weighted step ups2. Max rr/pu/c2b/mu3. :30 max DU/singles, :30 rest4. Max kettlebell swings

Day 4Thursday 221110 Aerobic Intervals & Yoga5:30 Olympic Lifting 10:00 work5:00 rest10:00 work

Day 3Wednesday 221109 A1. 8 dual db lateral box step overs nte 20”, rest :30A2. :30 strict ring pulling, rest :30A3. 7 burpee broad jumpsRest

Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00

Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158

Rest Day Week of 221107 Preview

Day 6 WOD 221105 WOD – Coach's Choice Fitness Outside of the Shed…

Day 5Friday 22.1.04 A. 3 Sets 90% effort 6:00 cap6 BJSD nte 24”9 kbs 24/1612 Pull-ups*10 burpee cash out@ 10:00, start BB. 3 Sets 90%

Day 4Thursday 22.11.03 Aerobic intervals & SkillA1. 1:30 apparatus caloriesA2. 1:30 skill work of choiceA3. 1:00 rest, back to A1 x 6

Day 3Wednesday 22.11.02 A1. :30 FLR, rest tomA2. :30 side bridge, rest tomA3. :30 side bridge, rest tomA4. :30 hollow body, rest tom back to

Day 2Tuesday 22.11.01 A. Split Jerk 1RM Re-Test0:00 5 @ warm-up wt1:30 5 @ warm-up wt3:00 3 @warm-up/moderate4:30 3 @ moderate6:00 1 @ moderate/ heavy8:00

Day 1Monday 22.10.31HALLOWEEN A. EMOM 8:00 DEATH BY snatches4 DB power snatchesIncrease weight each minute Rest 3:00, then BB. EMOM 8:00 DEATH BY T2B2 T2B

Rest Day Week of 221031 Preview

Day 6 WOD 221029 WOD – Coach's Choice Fitness Outside of the Shed…

Day 5Friday 221028 A. 1 Complex every 1:30, x 51 Clean pull1 Squat Clean1 Push Jerk1 Split JerkRest 3:00, then B… adjust barbell to 90%B.

Day 4Thursday 221027 A. Aerobic Intervals5:00 work 3:00 rest5:00 work 2:00 rest5:00 work 1:00 rest5:00 work DONE

Day 3Wednesday 221026GRIP Strength A1. 5 high BJSD… rest TOM, then A2A2. 300m/250m row… rest to 3:00, then back to A1 x 4Rest an additional

Day 2Tuesday 221025 A1. 6 loaded RFESS each leg… rest TOM, then A2A2. 10 unbroken seated dual DB presses… rest TOM, then A3A3. 8 single

Programming Week of 221024 Day 1Monday 221024 A. Split Jerks 1RM Pre-test (next week is 1rm Re-test0:00 5 reps2:00 5 reps4:00 3reps6:00 3 reps8:00 1

Rest Day Week of 221024 Preview

Day 6 WOD 221022 WOD – Coach's Choice Fancy Outside of the Shed…

Day 5Friday 221021 GRIP STRENGTH A. 1 Complex every 1:30 x 51 Power clean1 hang squat clean2 front rack lunges1 hang squat cleanRest an additional

Day 4Thursday 221020 Aerobic IntervalsA. 2:00 work 1:00 rest x 8 repeatable effort

Day 3Wednesday 221019 A1. 5 Tempo goblet squats 3331, rest TOM then A2.A2. 7-10 burpees AFAP, rest to TOM then A3A3. 1-5 strict pulling reps

Day 2Tuesday 221018 Sprint Day A1. 1 set every 6:00 x 5:20 bike sprint + 7 plate squat hops0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set

Day 1Monday 221017 A. Split Jerks 5RM1 set of 5 every 2:30 x 5Rest and additional 2:30, then BB. AMRAP 3:00 90% effort DB nte

Rest Day Week of 221017 Preview

WOD 221015 Coach's Choice Fitness Outside of the Shed…

Day 5221014 Friday Grip Strength“Belching DB DT”.DT.DT.DT.DT.DT. 50/35 Dot = 10 burpeesDT = 1 round of DT12 dual db deadlifts9 dual db hang power cleans6

Day 4221013 Thursday Aerobic intervals + Skill workA1. 1:00 apparatus 90% effortA2. 1:00 athlete’s choice skill workA3. 1:00 rest return to A1 x 8

Day 3221012 Wednesday A. Tabata Mash-upRing rowsHRPU Rest 2:00 B. 5 sets1:00 max DU -or- BJSD1:00 rest Rest an additional 2:00 C. AMRAP 8:0020 alt