Starting the week with a 24:00 EMOM intended to keep you moving. Week 4 of 6 for the Olympic Clean & Jerk mixed with “Grace” prep. Embracing and continuing the development of our strict strength.
This week introducing the Performance/Endurance options. On the days we have task priorities programmed there will be an option to lower the intensity. This option noted as Endurance.
Finish the work week with a partner WOD.
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Week 3 of this strength cycle. We start preparing for GRACE. Continue to develop strict pulling and t2b capacity. Round out the workweek with skill time!
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Welcome to your FREE WEEK at RedShed CrossFit!
We have an action packed week. Monday tests a CrossFit Open WOD. Wednesday is strength day. Friday get ready for a community Friday Night Lights. Saturday we have Hero WOD Chad!
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Lots happening at RedShed CrossFit this week!
We kick off a new strength cycle with a focus on the Clean & Jerk and strict pulling strength.
Friday starts our annual Bring a Friend and Free Week of CrossFit event. Check the homepage for sign up details!
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This is a bit of a deload week so there won’t be much barbell or prescribed weights. Athletes are encouraged to choose their own weights based on intended stimulus notes.
Monday: Benchmark WOD Fight Gone Bad. Score is TOTAL reps over the 17 minutes. The intention is to go all out for 5:00, 1:00 rest x 3. Created to simulate an MMA fight.
Tuesday: A mx of strength and skill mashed into EMOMs. Score is TGU #, pull-up variation, sled #
Wednesday: “Jani-Ro” is our very own benchmark WOD and the namesake of our annual breast cancer fundraising event. We don’t do this WOD outside of the event very often. Jani-Ro is a 10:00 AMRAP of 10 wallballs, 10 kbs, 10 burpees. That is being broken out into repeats. Intention is to have equal work/rest ratio. Score sill be YOUR fastest round. Make it fun! wear pink and or you F2F gear!
Thursday: Getting familiar with staying in the seat.
Friday: Grunt work. Choose your own weights. Work for 40min. Ring Muscle Up progression (RMU) options will be taught in the warm-up that day.
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Ease your way into the week with an Aerobic Flow Monday. Tuesday tests the 1RM Squat Clean. This is week 6 of 6 in the Squat Clean cycle. Wednesday get back under the bench and a gross finisher. Thursday continues the aerobic repeat tradition, Friday gives a sneak peak to the next strength cycle!
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Week 5 of 6 for this strength cycle. Working to 95% of the 1rm and spending time under load. Later in the week the grip strength is tested.
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Monday: This week we move to barbell bench presses followed by a mental grind.
Tuesday: 5 rounds for time testing the endurance of the upper body.
Wednesday: Strength Day! Continuing the work of squat cleans at heavier weights.
Friday: Aerobic intervals in the morning, throwback WOD late night.
Friday: The coaches have worked together to program this one! Come in on Friday to see what it is!
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Monday: 3 7:00 AMRAPs throwback style. Tuesday: Working on speed under the bar with a squat clean complex. Use the high hang to drop!
Wednesday: Last week with dumbbell benchpress.
Thursday: Aerobic intervals and late night throwback thursday (check SLACK for the WOD.
Friday: Play on the classic WOD Cindy.
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Week 2 of 6 for the strength cycle. Time to correct bad habits and work the movement form!
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At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
