SHRED CrossFit WOD 7.1.22

6 rounds for time of: 20/16 Row Calories 15 Wall Balls, 20/14 lbs 10 Box Jumps, 30/20 in Teams of 2 TARGET SCORE Target time each set: 2 minutes -2:30 Time cap each set: 3 minutes STIMULUS and GOALS The stimulus for todays workout is moderate-high intensity while...

SHRED CrossFit WOD 6.30.22

Deadstop Deadlift 5×3 at 65% 1RM Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift. Focus on active lats and driving the feet through the floor (push!!)...

SHRED CrossFit WOD 6.29.22

For time: 30 Toes-to-bars 5 Wall Walks 30 Overhead Squats, 95/65 lbs 20 Toes-to-bars 5 Wall Walks 20 Overhead Squats, 115/80 lbs 10 Toes-to-bars 5 Wall Walks 10 Overhead Squats, 135/95 lbs TARGET SCORE Target time: 11-13 minutes Time cap: 16 minutes STIMULUS and GOALS...

SHRED CrossFit WOD 6.28.22

Tempo Bench Press : 5×3 at 65% 1RM Tempo = 3 sec down/no pause/1 sec up/no pause (3010) Either have everyone bench together and you (coach) count them down into the bench or have a partner count. Focus on shoulders staying pressed back against the bench through...

SHRED CrossFit WOD 6.26.22

Tempo Front Squat 5×3 at 65% 1RM -:03 down – have partner count for you Tempo = 3 sec down/no pause/1 sec up/no pause (3010) Either have everyone squat together and you (coach) count them down into the squat or have a partner count. Focus on a tall torso...