Workouts, Happenings, and Updates at REDSHED CROSSFIT

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

Day 2221011 Tuesday StrengthA. Split Jerks 1 set every 2:00 x 30:00 5 split jerks2:00 3 split jerks4:00 1 split jerk Rest to 10:00 adjust

Week of 22.10.10 Day 1221010 Monday A. 1 set every 3:00 x 1010 kbs 24/16kg*8 calories row/ski *calories increase by 2 each round. If capped

Rest Day Week of 221010 Preview

Day 6WOD 221008 WOD – Coach’s Choice Fancy Outside of the Shed…

Day 5WOD 221007 Warm-up – Coach’s Choice A For Time100 calories – Athlete’s Choice75 Russian kbs 24/16kg50 wallballs… 30 double unders – OR – 5

Day 4WOD 221006Aerobic Repeats + Flexibility Training A. Choose an apparatus and work @ 90% effort5:00 work…2:30 rest3:00 work…1:30 rest1:00 work…1:30 rest3:00 work…2:30 rest5:00 workB.

Day 3WOD 221005 A. EMOM 8:001) 10 Empty barbell curls2) 6 ½ kneeling press each armRest 2:00, then BB. EMOM 8:001) 30sec Hollowbody hang2) 6

Day 2WOD 221004 Warm-up – Coach’s Choice A. Split Jerks 5×31 set every 2:00 build to find 3RMRest 3:00, then BB. AMRAP 20:00200m Run10 medBall

Day 1WOD 221003 Warm-up – Coach’s Choice A. 1 set every 3:00 x 53 man makers5 dual DB. DeadliftsFarmer’s Carry down and backRest 3:00, then

Rest Day Week of 221003 Preview

When did you first find CrossFit? A year before I turned 40, in February of 2020.   Why was your motivation to start? I wanted

Day 6WOD 221001 WOD – Coach’s Choice Fancy Outside of the Shed…

Day 5WOD 220930 Warm-up – Coach’s Choice A. EMOM 30:001) Dual DB bench press, left, right, both x 32) 6 OH walking lunges each arm3)

Day 4WOD 220929Aerobic Intervals + Flexibility Training A. Over/UnderSelect 1 of 3 movements:• wallballs• Burpees• Box jumpsGoal is to row the distance and end on

Day 3WOD 220928 Warm-up – Coach’s Choice A. 10-6-4-2… 6:00 capCaloriesAlt DB Snatches 50/35T2BRest 4:00, then BB. 10-6-4-2… 6:00 capCaloriesAlt DB Squat Clean ThrustersBurpeesRest 4:00,

Day 2WOD 220927Focus: Grip Strength Warm-up – Coach’s Choice A. 1 set complex every 2:00, x 5… build bar accordingly1 Deadlift + 1 Hang Squat

Day 1WOD 220926Focus: Strength Warm-up – Coach’s Choice A. Split Jerks 5 x 31 set of 3 reps every 1:30, x 565% of 1RM from

Rest Day Week of 220926 Preview

Day 6220924 Barbells for BulliesNo classes today

Day 5WOD 220923 Warm-up – Coach’s Choice A1. 1 set at high intensity3 box jumps 24/206 hang power snatch/cleans 115/759cal/7cal – apparatus of choice0:00, 6:00,

Day 4WOD 220922Aerobic Intervals + Flexibility A. Damper Fun2:00 work, 1:00 rest x 10Damper settings:2, 4, 6, 8, 10, 8, 6, 4, 2, athlete’s choiceFirst

Day 3WOD 220921 Warm-up – Coach’s ChoiceFocus – Split Jerk A. Split jerks5 x 5 @ 50% of 1rm from 2209121 set every 2:30Rest an

Day 2WOD 220920 Warm-up – Coach’s Choice A1. AMRAP :30 Hollow Body Rocks, rest :30A2. AMRAP :30 jumping jacks, rest :30A3. AMRAP :30 T2B, rest

Day 1WOD 220919 Warm-up – Coach’s Choice A1. 8-10 RFESS each leg, rest :30 then A2A2. 8-10 Dips (ring, box, bench, supported/unsupported, rest :30 then

Rest Day Week of 220919 Preview

Day 6 WOD 220917 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5 WOD 220916 Warm-up – Coach’s Choice Aerobic Flow A. AMRAP 30:00 200m run 10 deadlifts 185/125 5 pull-up + t2b combo 15 BJSD

Day 4 WOD 220915 Aerobic Repeats + Flexibility Training A. Duathlon Pick 2 apparatuses 1 set every 3:00 x 8 20-18 calories Alternate apparatus each

Day 3 WOD 220914 TEST DAY Warm-up – Coach’s Choice A1. :30 FLR, rest to TOM then A2 A2. :30 Side bridge, rest to TOM

Day 2 WOD 220913 Warm-up – Coach’s Choice Weight is the athlete's choice. Same weight is used for the entire WOD A. AMRAP 3:00 TGU

Day 1 WOD 220912 TEST DAY Warm-up – Coach’s Choice A. Split Jerks 0:00 5 split jerks 3:00 5 split jerks 6:00 3 split jerks

Rest Day Week of 220912 Preview

Day 6WOD 220910 WOD – Coach’s Choice Fancy Outside of the Shed…

Day 5WOD 220909 Warm-up – Coach’s Choice A. 1 set every 2:00 x 540du/ 80 singles10 ab-mat sit-upsRest 5:00B. For time 15:00 cap100 overhead squats

Day 4WOD 220908Aerobic Repeats + Flexibility Training A. Complete workload @ 90% aerobic effort8:00 work, 4:00 rest4:00 work, 2:00 rest2:00 work, 1:00 rest1:00 work, no

Day 3WOD 220907 Warm-up – Coach’s Choice A. Tabata Mash-up:20 back squats from the rig 95/65:10 rest:20 double unders:10 rest x8Rest 2:00B. Tabata Mash-up:20 sh2oh

Day 2WOD 220906 Warm-up – Coach’s Choice A1. 6-8 CGBP rest to 1:30 then A2A2. 6-8 dual db deadlifts, rest :30 then A3A3. 6-8 squat

Day 1WOD 220905 Warm-up – Coach’s Choice A. For Time 40:00 Cap15mu/c2b/pu in unbroken sets of 3 or 515 stone to shoulder400m run15 t2b in

Rest Day Week of 220905 Preview

Day 6WOD 220903 WOD – Coach’s Choice Happy Birthday MikeV!!!

Day 5WOD 220902Repeat WOD 210903 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken power cleans… build bar over 5 setsRest 5min, then BB. AMRAP 20:00

Day 4WOD 220901Repeat WOD 210902Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 8 x 2:00 @ 90% aerobic effort, rest 1min b/t sets… apparatus

Day 3WOD 220831Repeat WOD 210901 Warm-up – Coach’s Choice A1. @ 0:00, 0:20, 0:40 – execute 5 pull-ups (ring rows, jumping, kipping)… rest to 2:00

Day 2WOD 220830Repeat WOD 210831 Warm-up – Coach’s Choice A. EMOM 10:00Evens – 150m/135m row or skiOdds – power clean cluster – 2. 2. 2,

Day 1WOD 220829Repeat WOD 210830 Warm-up – Coach’s Choice A1. 6 loaded squats… Athlete’s Choice… Back, Front or Overhead… rest to top of minute, then

Rest Day Week of 220829 Preview

Day 6WOD 220827 WOD – Coach’s Choice Fancy Outside of the Shed…