SHRED CrossFit WOD 11/22/19 – ‘Singled Out’

“Integrity is not a noun. It’s a verb.” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Alternating Dumbbell Snatch, 50/35 lbs Box Jump, 24/20 in Single Arm Dumbbell Hang Clean & Jerk, 50/35 lbs Row or Bike Calorie Rest 1 min Perform this like...

SHRED CrossFit WOD 11/21/19 – ‘Watered Down’

“Adversity causes some to break. For others, it breaks records.” 1000-800-600-400-200 reps, for time of: Row, m Farmer Carry, 70/50 lbs, 100 m Walking Lunge, 1x bodyweight, 100 m GENERAL Looking for this 5-round triplet workout to take somewhere in the 20-30 minute...

SHRED CrossFit WOD 11/20/19 – ‘Double Jointed’

“I don’t like that man. I should get to know him better.” – Abraham Lincoln Overhead Squat (Bottom Pause) 1-1-1-1-1 PAUSING OVERHEAD SQUAT Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack A couple things to note...

SHRED CrossFit WOD 11/19/19 – ‘Sea Horse’

“There is but one degree of commitment; total.” – Arnie Sherr 3 rounds for time of: Row, 500 m Run, 400 m 20 Burpees Rest 2 mins GENERAL We move from a big weightlifting focus yesterday to a big machine and bodyweight cardio focus today This 3 round workout is...

SHRED CrossFit WOD 11/18/19 – ‘Randy Savage’

“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci Macho Man Complex 1-1-1 MACHO MAN Breaking out into groups, athletes will have 15 minutes to work toward their heavy “Macho Man” complex. For this portion, there is no breaking on...