Day 4WOD 220120Aerobic Repeats + ROMWOD A. Timer will be set for 2:00 work, 1:00 rest… your rest today is active (light pressure)Choose a distance that you can complete in a 24:00 window under this format5000m – 4500m – 4000m – 3500m – 3000mB. ROMWOD
Day 3WOD 220119 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build barbell every set1 power clean + 1 hang squat clean + 1 clean & jerk3 bar-facing burpees5 pull-ups30 double unders – OR – 7 bjsd @ 20”No extra rest b/t A & BB. 1 set every 3min, x 5… build
Day 2WOD 220118 Warm-up – Coach’s Choice A. 20 unbroken back squats… nte 100% bodyweight (this should be challenging… not easy or fast)Rest to 8 on the timer, then BB. AMRAP 3:0010 burpee box jump overs… 24”/20’20 db power snatches… 50/35Rest 4min, then CC. EMOM 5:0020sec sprint… row/bike/skiRest 4min, then DD. For Time20cal row/bike/ski10 burpee
Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal
Day 1WOD 220117 Warm-up – Coach’s Choice A1. 4/4 single arm db thrusters… rest to top of minute, then A2A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4Rest 3min after 4th set, then BB. Execute workload @ 0:00, 6:00 & 12:00… goal
Week of 220117 Preview Read More »
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
