RedShed CrossFit

Day 3

Wednesday 221130

A. EMOM 8:00

1. 5 back squats 
2. :30 rig push-ups

Rest 2:00 then B

B. EMOM 8:00

1. 50 double unders/ :45 attempts 
2. 2.2.2 power cleans . = step over bar nte 155/115

Rest 2:00 then C

C. EMOM 8:00

1. 15-20 Wallballs
2. Max shoot throughs

Day 2

Tuesday 221129

A1. :30 inversion hold rest TOM then A2

A2. 10 BJSD 24/20, rest TOM

A3. 8 single arm row each arm, rest to 4:00 then A1 x 3

Rest 2:00 then B

B. AMRAP 10:00

Heavy sled pushes

Rest 2:00 then C

C. AMRAP 5:00

Cindy

5 pull-ups

10 push-ups

15 air squats

Day 1

Monday 221128

A. AMRAP 5:00

Core hold athletes choice

Rest 5:00 then B

B. Pookie/Ripped Pants 09.01.31

AMRAP 20:00

5 Kettlebell swings 32/24

10 Push press 95/65

15 Calorie row

221127 Rest Day

Rest Day

Week of 221128 Preview

221126 Saturday

Day 6
Saturday 221126

Coach’s choice

Fancy Outside of the Shed...

221125 Friday

Day 5
Friday 221125

Filthy Fifty (BENCHMARK WOD)
50 box jumps 24”
50 jumping pull-ups
50 kettlebell swings 16kg
50 walking lunges
50 knee to elbow
50 push press 45#
50 back extensions
50 wallball shots 20# 10’
50 burpees
50 double unders

221124 Happy Thanksgiving!

Day 4
Thursday 221124
HAPPY THANKSGIVING
Shed Closed

221123 Wednesday

Day 3
Wednesday 221123
All morning classes
4:30pm ONLY

A1. 1 set every 6:00 x 5
4 alt DB snatches 60/45
6 T2B
9/7 calories
0:00, 6:00, 12:00, 18:00, 24:00
A2. 1 set every 6:00 x5
9/7 calories
6 kb SDLHP 32/24
4 hspu/ hrpu
3:00, 9:00, 15:00, 21:00, 27:00

221122 Tuesday

Day 2
Tuesday 221122

A. AMRAP 3:00
Distance row/ski only
Warm-up pace
Rest 3:00, then B
B. GRACE (BENCHMARK WOD)
30 clean & jerks for time 135/95
10:00 cap… then C
C. Not for time
500m row/ski…2:00 rest
400m row/ski… 1:30 rest
300m row/ski…1:00 rest
200m row/ski…:30 rest
100m row/ski…done

221121 Monday

Day 1
Monday 221121

A1. 5 CGBP, rest TOM
A2. 3 tempo goblet squats 5551, rest TOM
A3. 4 moderate load TGU
Rest to 4:00 x 3
Rest an additional 3:00, then B
B. AMRAP 12:00 barbell nte 95/65
10 deadlifts
10 front squats
10 bar facing burpees
10 pull-ups
:30 rest
Immediately at 12:00 go to C
C. 100 ab mat sit-ups for time