SHRED CrossFit WOD 6.1.22

Tempo Deadlift 4×3 at 65% 1RM -Weight should not exceed 65% of 1RM Deadlift – Tempo :03 down, :01 pause at the bottom ( no bounce!), :01 up , :01 pause at top 10-9-8-7-6-5-4-3-2-1 reps, for time of: Box Jump, 24/20 in Wall Ball, 20/14 lbs Deadlift, 225/155...

SHRED CrossFit WOD 5.31.22

Every 6 mins for 30 mins do: 20/16 Bike Calories Kettlebell Farmers Walk, 70/53 lbs, 100 ft 80 Double Unders Kettlebell Farmers Walk, 70/53 lbs, 100 ft 20/16 Row Calories  

SHRED CrossFit WOD 5.30.22 – ‘MURPH’

“MURPH” For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb vest or body armor, wear it. In memory of Navy...

SHRED CrossFit WOD 5.28.22 – “MURPH”

“MURPH” For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi * Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb vest or body armor, wear it. In memory of Navy...

SHRED CrossFit WOD 5.27.22

In 35 mins, for max reps of: 100/70 Bike Calories 100 Alternating Dumbbell Snatches, 50/35 lbs 100/70 Row Calories 100 Double Dumbbell Deadlifts, 50/35 lbs 200 Double Unders 100 Burpees max reps in remaining time Runs, 100 m – 1 athlete works at a time –...