220603 Friday
Day 5WOD 220603 Warm-up – Coach’s Choice A. “Kelly”5 rounds for time of:400m30 wall balls30 bjsd @ 24”B. post WOD recovery
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220602 Thursday
Day 4WOD 220602Aerobic Repeats + ROMWOD A. 5 x 4:00 @ 90% aerobic effort… rest 2min b/t setsB. ROMWOD
220601 Wednesday
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. post WOD recovery
220531 Tuesday
Day 2WOD 220531 Warm-up – Coach’s Choice A1. 5 barbell thrusters… rest to top of minute, then A2A2. 2 turkish get-ups… rest to top of minute, then A3A3. AMRAP 30sec – strict toes to bar/rings – OR – ghd sit-ups… rest 90sec, then back to A1, x 4Rest 3:30 after 4th set, then BB. AMRAP
220530 Monday
Day 1Hero WOD 220530 warm-up – Coach’s Choice A. “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carryB. post WOD recovery
Beginners & Visitors
Welcome to RedShed CrossFit RedShed CrossFit is more than fitness. We believe the skills, strength, and awareness developed within these four walls transfer into your everyday life fostering longevity and resilience! What you do here is supplemental to enhance your full life experience! Even better is doing this all with others. Forge friendships, persevere through
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220527 Friday
Day 5WOD 220527 Warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort12 wall balls10 alternating db hang clean & jerks… 50/358 burpeesRest 3min, then BB. AMRAP 6:00 @ 80-90% effort8 alternating single arm devil’s press10 ring rows12 goblet lungesRest 3min, then CC. Repeat ARest 3min, then DD. Repeat BE. post WOD recovery
220526 Thursday
Day 4WOD 220526Aerobic Repeats + ROMWOD A. 3 x 6:00 @ 90% aerobic effort… rest 3min b/t setsB. ROMWOD
