ShedX

Tuesday 25.08.26
WOD 1: Does it double? For time
Round 1
5 x Burpees
Round 2
5 x Burpees, 10 x Push ups,
Round 3
5 x Burpees, 10 x Push ups, 20 x Tricep Box Dips,
Round 4
5 x Burpees, 10 x Push ups, 20 x Tricep Box Dips, 40 x Sit ups
Round 5
5 x Burpees, 10 x Push ups, 20 x Tricep Box Dips, 40 x Sit ups, 80 x Air Squats

WOD 2 Just a Minute (16 minutes)
Work for the whole minute and straight into the next…. 4 rounds

Min 1: Skipping
Min 2: Plank
Min 3: Standing Knee to Elbow Ab twists
Min 4: Rest

WOD 3: Plus one 4 min EMOM
Min 1 = 2 burpees, 3 Push ups, 4 Tricep Box Dips, 5 Sit ups, 6 Air Squats…then rest the remainder of the minute…
For every subsequent minute add one to the count for every exercise 🥵

Round the World Abs to finish.

Great mahi this morning team…this was as much a mental game as it was physical so top effort to persevere and smash it out 💥

Have a choice day 🤩🙌🤩👊

Monday 24.08.26

WOD 1: 5 rounds - 10 minutes

Minute 1 - skipping
Minute 2 - 15 (M) / 10 (F) x Press Ups
(Rest the remainder of the minute)

WOD 2 AMRAP 25 min

WWR then 10 burpees

Roundabout run then 15 Air Squats

Top of Drive run the 20 Alternate V Ups

Roundabout run then 15 Air Squats

WWR then 10 burpees

Round the world Abs to finish….

It was a whole heap of running on the menu this morning so great work team in getting it done.

Have an awesome day 🤩😎🤩

Yeah…Friday 21/08/26

WARM UP - 8 mins

Roundabout jog
AMRAP for rest of time:
10 star jumps
10 good mornings
10 air squats
10 shoulder taps

WOD - 25 Min AMRAP

25 KB swings
5 burpees
25 KB thrusters
5 burpees
25 metre KB suitcase carry - (switching sides at cone)
5 burpees
25 sit ups
WW run

Finisher…
☕️🧁🍪

Awesome effort everyone 💪🏽😅
Have a great weekend 🌞

And extra thanks this morning to Paul, Maria and Poko for bringing the treats.
Ryan for making great coffee.

- [x] Thurs 20/08/26
Partner Stations:
* 45” WORK : 15” REST
* 4x rounds each station
- (Partners perform alternate exercises simultaneously and swap each round - so will perform each ‘exercise’ twice per station)
1. AB / Single Leg Hip Ext
2. Row / Tricep Dips
3. Ecc Jumping Pull Up / Air Squat
4. KB Swings / Plank
5. Battle Rope / Burpees
6. KB Bicep curls / Push Up
- (90 sec rest between stations incl WW run)

Banded fish sprints

Abs to finish!

- [ ] Tues - (18/08/26)
WOD #1: Chipper Rowing Team (of 3) Workout
P1 rows while P2 completes exercise & P3 runs shuttles - then switch, moving down the list as you go:
AMRAP for time
P1 P2 P3
25-calorie row 50 air squats 5x Shuttles
20-calorie row 40 KB swings 4x Shuttles
15-calorie row 30 Sit Ups 3x Shuttles
10-calorie row 20 Press Ups 2x Shuttles
10 burpees 10 burpees 10 burpees

WOD #2: Psycho Syncro Team Workout (3+ per team)
As a team of 3 perform the following exercises synchronised - AMRAP for time
- 10x Air Squats
- 8x Inch worms
- 6x Sit Ups
- 4x Press Ups
- White Wall Run

Woohoo - that session was so exhausting to watch I've only just recovered the strength to post it!!
Well done X'ers!!

Catch you tomorrow for more of the same only different!

- [ ] MONDAY - 17/08/26
5x rounds of:
10 Dead Lifts
8 Front Squats
6 Power Cleans
4 Push Press
6 Burpees over Bar
8 Box Jumps
10 Push ups

EMOM (10 mins)
5x each of:
* Squat Jumps
* Box Tricep Dips
* SB Catch
* Box Jumps

Round the world abs

It was an honour to be present at the Shed this morning with the current reigning monarchs of ShedX!!

Great mahi team….see the rest of you loyal subjects tomorrow 🙌🤩👊

14.08.26 - FriYay Guest Trainer special:

Brought to you by Nic 🤩

Warm up 8 min AMRAP

30s ⭐️ jumps
10 Air squats
8 Walkouts
6 Plank shoulder taps
30s fast feet

The WOD: Fish Attack 2.0
40 min time cap

Work through reps of 15,13,11,9,7,5,3,1 and then back up again of:

KB Swings
SB Catch
KB Goblet Squats
Push Ups
Bar Bell Bent Over Rows
Sit Ups

At any time if any participant yells “Shark” a Fish Shuttle Run needs to be completed…

Great work this morning team and a big thanks to Nic for her challenging and fun guest WOD, with some awesome tunes accompanying the Mahi.

Thanks also to Poko for the delicious cup cakes and of course as always to Mr Ryan for the coffee and making the Shed happen.

Have a fantastic weekend and see y’all back next week for more of that ShedX goodness 🤩🙌👊✌️

- [x] “CENTURION” Partner WOD (13/08/26)
* For time = 40 mins. 1 Partner works at a time - split reps however you like!
Gate in: 100 skips (each)
* 100 Sit Ups
* 100 Push Press
* 100 Split Squats (ELC)
* 100 Knees-2-Elbows
* 100 Hollow Rocks
* 100 Tricep Dips
* 100 Slam Balls
* 100 KB Sn**ch (ESC)
* 100 Air Squats
- WW Run every 5 minutes
Gate out: (on timer) 100 skips (each)

Great to see everyone giving it 100 this morning!
(see what I did there!?)

Friyay is ON tomorrow with the one, the only Dennison. Come prepared for a gruelilng WOD with a killer soundtrack!

- [x] “BERT” CROSSFIT HERO WOD (11/08/26)
* For Time
* 20 Burpees
* Top of Driveway Run
* 30 Push-Ups
* Top of Driveway Run
* 40 Walking Lunges
* Top of Driveway Run
* 50 Air Squats
* Top of Driveway Run
* 40 Walking Lunges
* Top of Driveway Run
* 30 Push-Ups
* Top of Driveway Run
* 20 Burpees

HiiT - 20:20’s (join as/when you finish above)
20” Hang - 20” Rest - 20” Star Jumps - 20” Rest

Round the world abs to finish

- [ ] Monday 10/08/26

WOD #1 - 16 min round
Gate: TOD run
17 15 13 11 9. KB Swings
17 15 13 11 9. Burpees
1x ‘fish’ shuttle between rounds - Overhead KB carries - single arm

WOD #2 - 16 min round
Gate: TOD run
17 15 13 11 9. KB Upright row
17 15 13 11 9. Press-ups
1x ‘fish’ shuttle between rounds - Walking Lunges there - run back

Group Plank with Fish sprints - 2 rounds
Our favourites nice lady ABS to finish

BOOM 💥 🙌👊🤩