Day 3 Wednesday 230301 A. 1 set every 1:30 x 5 1 power clean 2 front rack forward lunges 1 push press 1 thruster Rest to 10:00 then B B. AMRAP 20:00 aerobic flow Barbell 50% of A 200m run/ 250m row ski/ 500m bike 6 t2b/hkr 4 front rack reverse lunges 200m run/ […]
Day 2 Tuesday 230228 A. 3 sets not for time 12:00 running clock 4 alt TGU Single arm bottoms up kettlebell carry, switch arms at the turn around @ 12:00 clock resets and B starts 18:00 running clock, athletes managing their own rest B. 5 rounds 16 alt db power snatch 50/35 48 du/
Day 1 Monday 230227 A. 1 set every 1:30 x 3 3 push press from the rack, build each set No rest into B B. 1 set every 1:30 x 3 3 back squats, continue to build from push press weight Rest to 12:00 then Cs Athletes can start where they’d like, keep it
Day 7 Sunday 230226 Athlete Recovery Yoga 9:30- 10:45am Free for members $10 for guests, email Coach McShawn to reserve a spot
Day 5 Friday 230224 A. 30:00 running clock BUY IN: 2k row ski -or- 4k bike -or- 1 mile run :60 FLR every 500m – 1000m – 400m THEN 100 double unders /200 singles 80 alt single arm Russian KBS 24/16 60 ab-mat sit-ups 40 hrpu 20 (10/10) single arm KB thrusters 24/16 *return
Day 4 Thursday 230223 Open 23.2 announcement 5:30 Olympic Lifting A. Aerobic Intervals 3:00 apparatus 1 3:00 apparatus 2 3:00 apparatus 3 3:00 rest 2:00 apparatus 1 2:00 apparatus 2 2:00 apparatus 3 2:00 rest 1:00 apparatus 1 1:00 apparatus 2 1:00 apparatus 3
Day 3 Wednesday 230222 A. 1 set every 5:00 x 5 5 same arm single arm devil's press nte 75/50 OH DB carry down Farmer’s carry back 5 hops over DB Repeat other arm *build DB each round
Day 2 Tuesday 230221 A. Skillwork EMOM 12:00 Ring skills (mu/toes 2 ring/ false grip hang/ ring support/ ring dips…) Single leg squat work (pistols/ high single leg step ups) Handstand skill work (holds/push-ups/walking) Rest 3:00 then B B. AMRAP 10:00 Heavy sled push & pull No rest into C C. AMRAP 5:00 Apparatus
Day 1 Monday 230220 A. 1 set every 2:00 x 5 1 deadlift + 1 hang squat clean + 2 front squat + 7 pull-ups Rest 3:00 B. For time 18:00 cap 21-15-9 Sh2oh 95/65 BJSD 24/20 Deadlift 95/65 *1-3 wall climbs every 3:00 starting at 0:00 until triplet is complete
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
