SHRED CrossFit WOD 8.1.20 – ‘Heartburn’

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb For time: Run, 1 mi — then — 10 rounds of: Bergeron Beep Test, 75/55 lbs 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees...

SHRED CrossFit WOD 7.31.20 – ‘Hot Flash’

“The future belongs to those who prepare for it today.” – Malcolm X Power Snatch 1-1-1-1-1-1-1 POWER SNATCH Athletes will have 15 minutes to build to a heavy single power snatch With a full 15 minutes to work up in weight, let’s aim to get a lot of lighter reps...

SHRED CrossFit WOD 7.30.20 – ‘Active Recovery’

3 rounds for quality of: Jog, 200 m 18 Alternating Single Leg Glute Bridges Samson Stretch, 30 secs 12 Bootstraps Samson Stretch – 30sec each side Bootstraps – also known as Russian baby makers 3 rounds for quality of: 12 Alternating Deadbugs 10 Press-ups...

SHRED CrossFit WOD 7.29.20 – ‘Rest Stop’

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle Complete as many rounds as possible in 5 mins of: Run, 600 m 1 Round Of Cindy max rep Squat Cleans, 135/95 lbs — rest 5min. — Complete as many rounds as possible...

SHRED CrossFit WOD 7.28.20 – ‘Overreaction’

“I’ll either find a way, or I’ll make one.” – Hannibal 3 Push Press + 2 Push Jerk 1-1-1-1 PRESS COMPLEX Athletes will have about 12 minutes to build to a heavy set of 5 in this barbell complex Over the 12 minutes of work, athletes can look to get in about 6-8 total...