Programming Week of 231120
Monday GRACE test. the rest of the week offers a variety of ways to keep active. Bookend the week with another benchmark, Filthy 50!
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WOD
Programming Week of 231113
Welcome to your FREE WEEK!
Monday brings our final prep of GRACE. Testing taking place next week. Midweek sprint to shake off the cold. Saturday culminates the week in a community event celebrating 15 years of RedShed CrossFit!
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Programming Week of 231106
Challenging ourselves with heavy push jerks at the start of the week. Tuesday bring us a classic RedShed WOD “Jani-Ro”. Midweek long slow day. Friday we take it light in order to save our legs for Saturday, hero WOD CHAD.
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Programming Week of 231030
This week closes out our October Farmer’s Carry Challenge. We continue to build our barbells to “Grace” weights. Midweek sprint followed by a long, slow Thursday aerobic session. Rounding out the week with a chance to throw some heavy weights around!
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Programming Week of 231023
Continued training for “Grace”. Mid week Grunt work. Finishing up the week with escalating reps!
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Programming Week of 231016
Continuing our “GRACE” prep this week by adding some load. Strict pressing and OH stability on Tuesday. Mid-week SPRINT work. Rounding it out with partner work on Friday!
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Programming Week of 231009
Continuing with OH and midline stability. Working on our strict pressing. Mid week GRUNT work. Friday introduces a NEW RedShed Benchmark WOD named after our 2022 Athlete of the Year Jim Marrero!!!
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Programming Week of 231002
Staying off the pull-up bars and rings this week. Continuing to focus on overhead stability and strict pushing strength. Working towards handstand push-ups. Midweek brings us a sprint session. Rounding out the week with RX levels in an aerobic flow.
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Programming Week of 230925
Another week of training at the Shed! Introducing handstand push up skill work on Tuesday. You’ll see a longer time domain on Wednesday.
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Week of 230116 Preview
Programming Week of 230116 Day 1 Monday 230116 A. EMOM 8:00 3-5 Ring MU progressions 6-10 pistols or pistol progressions Rest 3:00 then B B. AMRAP 20:00 1:30 apparatus :30 handstand or feet elevated plank or FLR 16 alt DB power snatches nte 40/25 4: lunge + lunge + burpee SCORE= distance on
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