Skip to main content

Programming Week of 240819

3 rounds for time @ 90% effort 3 50 shuttle runs 5 devils presses 5035 30 second rest 3 50 shuttle runs 10 t2b 30 second rest 3 50 shuttle runs 10 dual dumbbell farmers hold lunges 5035 30 seconds rest Day 2- Tuesday 240820 HAPPY BIRTHDAY COACH SHAUN!
By
Shawn
Programming Week of 240819

Shawn

   •    

Day 1- Monday 240819

A. Push press 3x5 (week 5 of 6)

From the rack, 5-10 lb more than last week or 75% of your week 1

Press every 2:30

Rest an additional 3:00 then B

B. 3 rounds for time @ 90% effort

3 50’ shuttle runs

5 devil’s presses 50/35

30 second rest

3 50’ shuttle runs

10 t2b

30 second rest

3 50’ shuttle runs

10 dual dumbbell farmer’s hold lunges 50/35

30 seconds rest

Day 2- Tuesday 240820

HAPPY BIRTHDAY COACH SHAUN!

A. Front Squats 5x5 (week 5 of 6)

From the rack, 5-10 lb more than last or 80% of your week 1

Squat every 2:30

Rest an additional 2:00 then B

B. EMOM 12:00

Min1: 7-10 or 30 sec Summer Gymnastics Goals- OR- 30 sec strict pulling reps

Min 2: 7-10 lateral burpees over barbell

Day 3- Wednesday 240821

A. 15 rounds for time

3 burpee pull-ups -or- 2 burpee c2b -or- 1 bmu

3 deadlifts 225/155 or 60% of 1rm

3 box jump step downs (BJSD) nte 30”

3 dual db shoulder 2 overhead (SH2OH) 50/35

Day 4- Thursday 240822

A. AMRAP 24:00

Max distance apparatus of choice

*E3MOM starting at 3:00 (6:00, 9:00, 12:00, 15:00, 18:00, 21:00)

10 wallballs + 5 burpees

B. Yoga for athletes

Day 5- Friday 240823

A. AMRAP 40:00

200 single unders

*3 power snatches

2:00 row

*3 squat clean thrusters

200m sandbag carry

* same weight for snatches and thrusters, athletes to build each round

Day 6- Saturday 240824

Coach’s Choice

Classes 7&8am

CrossFit Kids 9am

Day 7- Sunday 240825

RedShed Rest Day

Continue reading

Program Week of 250630
Learn More About

Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
Learn More About

Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
Learn More About

Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

Program Week of 250609
Learn More About

Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
Learn More About

Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
Learn More About

Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.