Day 1- Monday 231113
A. For Calories 5:00
Row or Ski
Rest 2:00 then B
B. 1 set every 30 sec x 10
3 clean & jerks heavier than 23.10.30 (125/85)
NTE 135/95
Rest 5:00 then C
C. AMRAP 12:00
5 pull-ups
10 push ups
15 air squats
200m row or ski
Day 2- Tuesday 231114
A1. 10 alt strict DB curls, rest TOM then A2
A2. AMRAP 30 sec lung + lunge + burpee, rest 30 sec then A3
A3. 50 du or :45 attempts, rest to 4:00 then back to A1 x 3
Rest an additional 3:00 then B
B. For time
10-8-6-4-2 nte 50/35
Single arm DB snatch left
Single arm OHWL left
Single arm DB snatch right
Single arm OHWL right
Wallballs 20/14 10’/9’
2-4-6-8-10
50’ shuttle run
Day 3- Wednesday 231115
SPRINT DAY!
A. 5 burpees + heavy sled push
Rest to 3:00 then B
B. 14/12 Calories ski erg
Rest to 3:00 then C
C. 9/6 assault bike calories + 7 squat hops to 15# plate
Rest to 3:00 back to A x 2
Rest 5:00 after 2nd set then repeat
Day 4- Thursday 231116
Aerobic Intervals + Yoga
A. Total distance
1:00 apparatus 1
1:00 apparatus 2
1:00 apparatus 3
Rest 2:00 then B
B. Total distance
2:00 apparatus 1
2:00 apparatus 2
2:00 apparatus 3
Rest 3:00 then C
C. Total distance
3:00 apparatus 1
3:00 apparatus 2
3:00 apparatus 3
Rest as needed then D
D. Yoga
Day 5- Friday 231117
A. EMOM 9:00
Min1: 30 sec FLR
Min 2: 30 sec Side Bridge
Min 3: 30 sec Side Bridge
Rest 3:00 then B
B. AMRAP 18:00 Aerobic Flow Pace
Pick a complex that you LOVE
1: snatch grip deadlift + hang power snatch + hang squat snatch + OHS
OR
2: clean grip deadlift + hang power clean + hang squat clean + Thruster
*1 complex
5 wall climbs
15 medball sit-up to wall toss 20#
10 c2b pull ups
30 DU/ 60 singles
500m row/ski
*build the complex each round, keep it a complex
Day 6- Saturday 231118
RedShed CrossFit Afternoon Delight
Come celebrate 15 years of FITNESS!
Regular Class 9am
Community event 10-1pm
Team WOD 11-12
Day 7- Sunday 231119
RedShed Rest Day
