Day 1WOD 210802 Warm-up – Coach’s Choice A1. 6-8 RFESS each leg (loaded… use the benches)… rest 30sec, then A2A2. 6-8 push-ups @ 32X2 tempo (loading optional)… rest to 3:00, then back to A1, x 3@ 10:00, start BB. 50 pull-ups AFAP in sets of 5 unbroken reps at a time (ctb, chin over bar, […]
Week of 210802 Preview Read More »
Day 6WOD 210731 WOD – Coach’s Choice Fitness Outside of the Shed… July Accomplishments!!!
Day 5WOD 210730Repeat WOD 200731 warm-up – Coach’s Choice A. EMOM 5:00… build your complexminute 0-1… 5 deadliftsminute 1-2… 1 deadlift + 4 hang squat cleansminute 2-3… 1 deadlift + 1 hang squat clean + 3 hang power clean & jerksminute 3-4… 1 deadlift + 1 hang squat clean + 1 hang power clean &
Day 4WOD 210729Repeat WOD 200730Aerobic Repeats + ROMWOD A. 2 x 7 sets of 30sec row/ski @ 90% aerobic effort… rest 30sec b/t sets… rest 5min b/t blocksB. ROMWOD
Day 3WOD 210728Repeat WOD 170728 warm-up – Coach’s Choice A1. 8 barbell clean grip deadlifts @ 20X1 tempo… rest to top of minute, then A2A2. 5 dumbbell hang squat cleans + 5 dumbbell push jerks… rest to 3:00, then back to A1, x 4A1 @ 0:00, 3:00, 6:00, 9:00rest to 12:00 on timer, then BB.
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
