Workouts, Happenings, and Updates at REDSHED CROSSFIT

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 +

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,

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,

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,

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

Rest Day Week of 220822 Preview

Day 6WOD 220820 WOD – Coach’s Choice Happy Birthday Coach Shaun!!!

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…

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…

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

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

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

Rest Day Week of 220815 Preview

Day 6WOD 220813 WOD – Coach’s Choice Fitness Outside of the Shed…

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

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

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

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

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

Rest Day Week of 220808 Preview Happy Birthday Ethan!!! 

Day 6WOD 220806 WOD – Coach’s Choice Fitness Outside of the Shed…

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

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

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

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

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 @

Rest Day Week of 220801 Preview

Day 6WOD 220730 WOD – Coach’s Choice Fitness Outside of the Shed…

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

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

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

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.

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. @

Rest Day Week of 220725 Preview

Day 6WOD 220723 WOD – Coach’s Choice Fitness Outside of the Shed…

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

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

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 @

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

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,

Rest Day Week of 220718 Preview

Day 6WOD 220716 WOD – Coach’s Choice Fitness Outside of the Shed…

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,

Day 4WOD 220714Repeat WOD 211216Aerobic Repeats + ROMWOD A. Choose a distance, execute that distance @ 90% effort every 3min, x 8400m row/ski… 800m bike

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

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

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

Rest Day Week of 220711 Preview

Day 6WOD 220709 WOD – Coach’s Choice Fitness Outside of the Shed…

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

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

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

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

Day 1220704 Shed is Closed today! Happy Independence Day!!!

Rest Day Week of 220704 Preview

Day 6WOD 220702 WOD – Coach’s Choice Fitness Outside of the Shed…

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…

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.

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,

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

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

Rest Day Week of 220627 Preview

Day 6WOD 220625 WOD – Coach’s Choice Fitness Outside of the Shed…

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

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

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

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

Day 1WOD 220620Repeat WOD 210921 Warm-up – Coach’s Choice A1. 6 strict press… rest to top of minute, then A2.A2. AMRAP 30sec – strict pulling

Rest Day Week of 220220 Preview Happy Father's Day!!!

Day 6 Shed Closed for Spring Fling Competition

Day 5WOD 220617 Warm-up – Coach’s Choice A. 10:00 – accumulate as many heavy sled pushes as possible in 10minRest 5min, then BB. AMRAP 15:00

Day 4WOD 220616Aerobic Repeats + ROMWOD(FBB Optional) A. Accumulate as many intervals as possible in 28:00 of:1000m – apparatus of choice… rest 2min b/t sets…

Day 3WOD 220615 Warm-up – Coach’s Choice Heavy MAP!A. AMRAP 8:00 @ 80-90% effort30 air squats6 db power snatch… nte 75/5050 double unders/100 singlesRest 4min,

Day 2WOD 220614 Warm-up – Coach’s Choice A1. 8cal/6cal Assault Bike Sprint + 7 dual db power cleans (load is athlete’s choice)… rest to 3:00,

Day 1WOD 220613 Warm-up – Coach’s Choice A1. 8 loaded squats… athlete’s choice… rest to top of minute, then A2A2. 8 dual db curl &

Rest Day Week of 220613 Preview

Day 6WOD 220611 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220610 Warm-up – Coach’s Choice A1. 5 burpees AFAP + 8cal/6cal Assault Bike Sprint + 10 squat hops to 15# plate… rest to

Day 4WOD 220609Aerobic Repeats + ROMWOD A. On a 28:00 running clock, execute the following workload…2:00 hard, 2:00 easy3:00 hard, 3:00 easy4:00 hard, 4:00 easy3:00

Day 3WOD 220608 Warm-up – Coach’s Choice A. 3 x 8 back squats… squat every 2minRest 2min, then BB. 3 x 8 clean grip deadlifts…

Day 2WOD 220607 Warm-up – Coach’s Choice A1. 8 dual dumbbell shoulder to overhead… rest to top of minute, then A2A2. AMRAP 30sec – strict

Day 1WOD 220606 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell if appropriate1 squat clean + 2 front rack lunges

Rest Day Week of 220606 Preview

Day 6WOD 220604 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 220603 Warm-up – Coach’s Choice A. “Kelly”5 rounds for time of:400m30 wall balls30 bjsd @ 24”B. post WOD recovery

Day 4WOD 220602Aerobic Repeats + ROMWOD A. 5 x 4:00 @ 90% aerobic effort… rest 2min b/t setsB. ROMWOD

Day 3WOD 220601 Warm-up – Coach’s Choice A. 1 set every 3min, x 10… build barbell accordingly3 clean & jerks3-5 wall climbs25 double unders/50 singlesB.