Skip to main content

Programming Week of 241125

CLOSED Day 5- Friday 241129 Classes 8 & 9am Filthy 50: 50 reps of each movement or Dirty 30: 30 reps of each movement BJSD 24 Jumping pull-ups Kettlebell swings 16kg Walking lunges Knees to elbow Push press 45# Back extensions Wallballs 20# 10 Burpees Double unders Day 6- Saturday 241130 Coachs choice Classes 7, 8, & 9am A.
By
Shawn
Programming Week of 241125

Shawn

   •    

Day 1- Monday 241125

RedShed CrossFit turns 16 this month!

A. AMRAP 16:00

16 thrusters 55/75

16 pull-ups

16 alt DB power snatches 35/50

16 double unders (48 singles)

16 calories

Day 2- Tuesday 241126

A1. 30sec max strict and/or weighted pulling reps, rest tom then A2

A2. 10 hrpu, rest to 3:00 back to A1 x3

No additional rest into B1

B1. 30 sec max strict t2b, rest tom then B2

B2. 20 alt lunges, rest to 3:00 then back to B1 x3

Rest an additional 1:00 then C

C. Performance or Endurance options

Performance

For Time

30-20-10

Kettlebell swing 16/24kg

Burpees

Calories

Endurance

AMRAP 10:00

10 Kettlebell swings 16/24kg

10 Burpees

10 Calories

Day 3- Wednesday 24127

Strength Day Week 5 of 6

A. EMOM 12:00

Min 1: 1 squat clean + 1 split jerk, build 80-85% of last week 1rm c&j

Min 2: 10/12 calories on the rower

Rest 3:00 then B

B. For time “Grace”

30 clean & jerks 95/135

Rest 2:00 after completed then C

C. For recovery

5:00 Zone 1 cardio

Day 4- Thursday 241128

Happy Thanksgiving!

CLOSED

Day 5- Friday 241129

Classes 8 & 9am

Filthy 50: 50 reps of each movement

or

Dirty 30: 30 reps of each movement

BJSD 24”

Jumping pull-ups

Kettlebell swings 16kg

Walking lunges

Knees to elbow

Push press 45#

Back extensions

Wallballs 20# 10’

Burpees

Double unders

Day 6- Saturday 241130

Coach’s choice

Classes 7, 8, & 9am

A. Every 2:00

1 power snatch

20 du

*Increase power snatch by 1 every round til failure

L1 - 55/75

L2- 65/95

L3- 75/115

Sk- 95/135

Day 7- Sunday 241201

RedShed Rest Day

CLOSED

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.