Day 3WOD 211117 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort, not for time10. 8. 6. 4. 2.Front rack lungesStrict/weighted pull-ups30sec FLR @ dotsRest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort1 renegade row… nte 50/35 each hand1 clean & jerk… nte 135/951 devil’s press… nte 50/35 each hand1 db […]
Day 2WOD 211116 Warm-up – Coach’s Choice A1. 2 db power snatch… rest 30sec, then A2A2. 2 turkish get-ups… rest to 3:00, then back to A1, x 5… building each set is encouragedRest 3min after 5th set, then BB. AMRAP 3:00 @ 90% effort7 kb swings… nte 32kg/24kg7 burpeesRest 2min, then CC. AMRAP 3:00 @
Day 1WOD 211115 Warm-up – Coach’s Choice A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)Rest 3min after 5th set, then BB. 12:00 Workload… barbells nte 115/753-6-9-12-15… and so
Day 1WOD 211115 Warm-up – Coach’s Choice A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)Rest 3min after 5th set, then BB. 12:00 Workload… barbells nte 115/753-6-9-12-15… and so
Week of 211115 Preview Read More »
Day 6WOD 211113 WOD – Coach’s Choice Fitness Outside of the Shed… Congrats Shantel on passing the PT test!!!
Day 5WOD 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
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
