Workouts, Happenings, and Updates at REDSHED CROSSFIT
The Blog
220915 Thursday
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
220914 Wednesday
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
220913 Tuesday
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
220912 Monday
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
Week of 220912 Preview
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
220909 Friday
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
220908 Thursday
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
220907 Wednesday
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
220906 Tuesday
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
220905 Monday
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
Week of 220905 Preview
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
220902 Friday
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
220901 Thursday
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
220831 Wednesday
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
220830 Tuesday
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,
220829 Monday
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
Week of 220829 Preview
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
220826 Friday
Day 5WOD 220826Repeat WOD 210827 Warm-up – Coach’s Choice A. EMOM 5:00… build complex as you go1 power clean + 1 hang squat clean +
220825 Thursday
Day 4WOD 220825Repeat WOD 210826Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete each piece @ 90% aerobic effort… apparatus is Athlete’s Choice5:00 work,
220824 Wednesday
Day 3WOD 220824Repeat WOD 210825 Warm-up – Coach’s Choice A. EMOM 12:001) 8 db chest press2) 10/10 unloaded RFESS3) 20 alternating golfer’s bendsRest to 15:00,
220823 Tuesday
Day 2WOD 220823Repeat WOD 210824 Warm-up – Coach’s Choice A. 3 sets @ strict temp… this has a 6:00 window… B starts @ 6:0010 unbroken,
220822 Monday
Day 1WOD 220822Repeat WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean
Week of 220822 Preview
Day 1WOD 220822Repeat WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean
220819 Friday
Day 5WOD 220819Repeat WOD 210820 Warm-up – Coach’s Choice A. Tabata Mash-up8 sets of:20sec – hang power cleans… nte 115/75… rest 10sec20sec – air squats…
220818 Thursday
Day 4WOD 220818Repeat WOD 210819Aerobic Intervals + ROMWOD Warm-up – Set up Erg monitors for 200m intervals w/30sec rest b/t sets, and execute 4 sets…
220817 Wednesday
Day 3WOD 220817Repeat WOD 210818 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build as you go… no failed attempts please2 squat
220816 Tuesday
Day 2WOD 220816Repeat WOD 210817 Warm-up – Coach’s Choice A1. 6-8 half kneeling db press each arm (working arm is opposite of kneeling knee)… rest
220815 Monday
Day 1WOD 220815Repeat WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu
Week of 220815 Preview
Day 1WOD 220815Repeat WOD 210816 Warm-up – Coach’s Choice A. 4 x 6/6 barbell split stance RDL… work every 3minRest b/t sets = 2 tgu
220812 Friday
Day 5WOD 220812Repeat WOD 210813 Warm-up – Coach’s Choice A. Tabata Mash-up20sec – Russian kb swings (athlete’s choice), rest 10sec20sec – bjsd/step-ups, rest 10secX 8Rest
220811 Thursday
Day 4WOD 220811Repeat WOD 210812Aerobic Repeats + ROMWOD A. 150cal/100cal row/ski/bike erg… 45sec FLR every 15cal/10cal… cap is Coach’s Choice… no drag calories allowed!B. ROMWOD
220810 Wednesday
Day 3WOD 220810Repeat WOD 210811 Warm-up – Coach’s Choice A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2A2. 3 rope
220809 Tuesday
Day 2WOD 220809Repeat WOD 210810 Warm-up – Coach’s Choice A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers
220808 Monday
Day 1WOD 220808Repeat WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec
Week of 220808 Preview
Day 1WOD 220808Repeat WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec
220805 Friday
Day 5WOD 220805Repeat WOD 210806 Warm-up – Coach’s Choice Friday Grinder!A. Complete workload for time… barbells nte 135/9550cal – apparatus of choiceThen, 3 rounds of:6
220804 Thursday
Day 4WOD 220804Repeat WOD 210805Aerobic Repeats + ROMWOD A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t setsB. ROMWOD Optional FBB for Open
220803 Wednesday
Day 3WOD 220803Repeat WOD 210804 Warm-up – Coach’s Choice A1. 8-10 db chest press… rest 30sec, then A2A2. 8-10 goblet reverse lunges, total reps, alternating
220802 Tuesday
Day 2WOD 220802Repeat WOD 210803 Warm-up – Coach’s Choice A1. 6-8 split stance barbell RDL each leg… rest 30sec, then A2A2. 6-8 single arm shoulder
220801 Monday
Day 1WOD 220801Repeat WOD 210802 Warm-up – Coach’s Choice A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2A2. 6-8 push-ups @
Week of 220801 Preview
Day 1WOD 220801Repeat WOD 210802 Warm-up – Coach’s Choice A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2A2. 6-8 push-ups @
220729 Friday
Day 5 WOD 220729Repeat WOD 220325 Warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00… build your bar1 power clean + 1 hang squat clean
220728 Thursday
Day 4 WOD 220728Repeat WOD 220324Aerobic Repeats + ROMWOD A. Choose a distance and execute as many rounds as possible in 24:00 of the following
220727 Wednesday
Day 3 WOD 220727Repeat WOD 220323 Warm-up – Coach’s Choice A. EMOM 8:001) 6 renegade rows2) AMRAP 30sec – heavy goblet squatsRest to 10:00, then
220726 Tuesday
Day 2 WOD 220726Repeat WOD 220322 Warm-up – Coach’s Choice A1. 5 back squats… rest to top of the minute, then A2A2. Pull-up cluster… 3.
220725 Monday
Day 1 WOD 220725Repeat WOD 220321 Warm-up – Coach’s Choice A1. @ 0:00… 5 strict press@ 2:00… 3 strict press@ 4:00… 1 strict pressA2. @
Week of 220725 Preview
Day 1 WOD 220725Repeat WOD 220321 Warm-up – Coach’s Choice A1. @ 0:00… 5 strict press@ 2:00… 3 strict press@ 4:00… 1 strict pressA2. @
220722 Friday
Day 5WOD 220722Repeat WOD 220218Repeat WOD 170110Repeat WOD 160121 warm-up – Coach’s Choice A. 1 set @ 85-95% effort500m row20 kb swings – Athlete’s Choicerest
220721 Thursday
Day 4WOD 220721Repeat WOD 220217Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t setsB. ROMWOD
220720 Wednesday
Day 3WOD 220720Repeat WOD 220216Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @
220719 Tuesday
Day 2WOD 220719Repeat WOD 220215Repeat WOD 170106 warm-up – Coach’s Choice A. 20 unbroken back squatsRx’d recovery = 3:00 row @ 70-80% effort@ 7:00 on
220718 Monday
Day 1WOD 220718Repeat WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min,
Week of 220718 Preview
Day 1WOD 220718Repeat WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min,
220715 Friday
Day 5WOD 220715Repeat WOD 211217 Warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest 30sec, then A3A3. 120sec FLRRest 4min,
220714 Thursday
Day 4WOD 220714Repeat WOD 211216Aerobic Repeats + ROMWOD A. Choose a distance, execute that distance @ 90% effort every 3min, x 8400m row/ski… 800m bike
220713 Wednesday
Day 3WOD 220713Repeat WOD 211215 Warm-up – Coach’s Choice A. AMRAP 1:00, x 7… rest 1min b/t AMRAPs150m/135m row/ski + burpees until time expiresRest 5min
220712 Tuesday
Day 2WOD 220712Repeat WOD 211214 Warm-up – Coach’s Choice A. Goblet Split Squat – 5/5. 5/5. 5/5. 5/5. 5/5.Do 5 goblet split squats each leg
220711 Monday
Day 1WOD 220711Repeat WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building
Week of 220711 Preview
Day 1WOD 220711Repeat WOD 211213 Warm-up – Coach’s Choice A. Squat Cleans – 3. 3. 3. 3. 3.Do 3 unbroken squat cleans ever 3min… building
220708 Friday
Day 5WOD 220708Repeat WOD 211112 Warm-up – Coach’s Choice A. Complete workload for time… barbells nte 95/6521-18-15-12-9-6-3Barbell thrustersBar-facing burpeesB. post WOD recovery
220707 Thursday
Day 4WOD 220707Repeat WOD 211111Aerobic Repeats + ROMWOD A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice5:00 work… 2:30 rest*4:00 work… 2:00 rest3:00
220706 Wednesday
Day 3WOD 220706Repeat WOD 211130 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… focus is on the barbell, technique and load3 deadlifts
220705 Tuesday
Day 2WOD 220705 Warm-up – Coach’s Choice A. 8. 6. 4. 2. – Loaded Squats… athlete’s choice… squat every 3minExecute 2 turkish get-ups @ dotsRest
Week of 220704 Preview
Day 1220704Shed is Closed today…Happy Independence Day! Day 2WOD 220705 Warm-up – Coach’s Choice A. 8. 6. 4. 2. – Loaded Squats… athlete’s choice… squat
220701 Friday
Day 5WOD 220701Repeat WOD 211019 Warm-up – Coach’s Choice A1. 3 man-makers… rest to top of minute, then A2A2. AMRAP 1:00 – med ball step-ups…
220630 Thursday
Day 4WOD 220630Repeat WOD 211028Aerobic Repeats + ROMWOD A. 8 x 1:30 work, 1:30 restWork = 12cal on apparatus of choice+Filler to 1:30Filler Options:Jump ropeBurpeesStep-upsB.
220629 Wednesday
Day 3WOD 220629 Warm-up – Coach’s Choice A1. 4 loaded squats… athlete’s choice… rest to top of minute, then A2A2. 8 renegade rows (push-up, row,
220628 Tuesday
Day 2WOD 220628Repeat WOD 211027 Warm-up – Coach’s ChoiceA. AMRAP 6:00 @ 80-90% effort… barbell nte 75/5530 double unders / 50 singles20 shoulder to overhead10
220627 Monday
Day 1WOD 220627Repeat WOD 211029 Warm-up – Coach’s Choice A. 1 set every 2:00, x 5… build barbell as you go1 squat clean2 single arm
Week of 220627 Preview
Day 1WOD 220627Repeat WOD 211029 Warm-up – Coach’s Choice A. 1 set every 2:00, x 5… build barbell as you go1 squat clean2 single arm
220624 Friday
Day 5WOD 220624Repeat WOD 210917 Warm-up – Coach’s Choice Barbells nte 95/65 for all piecesA. 3 sets @ 90% effort… capped at 7:0012 kb swings
220623 Thursday
Day 4WOD 220623Repeat WOD 210909Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete workload on apparatus of choice… 90% aerobic effort5:00 work, 1:00 rest3:00
220622 Wednesday
Day 3WOD 220622Repeat WOD 210922 Warm-up – Coach’s Choice A1. 8 dual dumbbell deadlifts… rest to top of minute, then A2A2. 1 squat clean thruster
220621 Tuesday
Day 2WOD 220621 Warm-up – Coach’s Choice A1. 6 loaded squats… athlete’s choice… rest to top of minute, then A2A2. AMRAP 30sec – strict/weighted pulling