SHRED CrossFit WOD 6.17.23

Teams of 2 – 5 rounds for time of: 15/12 Row Calories 4 Sandbag Cleans, 150/100 lbs 12/10 Row Calories 3 Sandbag Cleans, 150/100 lbs 9/8 Row Calories 2 Sandbag Cleans, 150/100 lbs Sandbag Cleans / Power Cleans, 185/125 lbs Complete in teams of 2. You go-I go...

SHRED CrossFit WOD 6.16.23

2 rounds, each round for time, of: 20 Pull-ups 15 Thrusters, 95/65 lbs 100 Double Unders 15 Thrusters, 95/65 lbs 20 Pull-ups * Rest 5 mins between each round. Today’s workout requires a steady and challenging pace. Athletes should aim to grind through both sets,...

SHRED CrossFit WOD 6.15.23

Deadlift : 1×1 Try to reach a heavy single within 5-6 working sets (not counting warm-up). Focus on active lats and driving the feet through the floor (push!!) Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack...

SHRED CrossFit WOD 6.14.23

Bench Press : 1×1 ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE Try to reach a heavy single within 5-6 working sets (not counting warm-up). Focus on shoulders staying pressed back against the bench through the whole...

SHRED CrossFit WOD 6.13.23

Go every 3 mins: Run: 10x 100 m * Each for time. Run / Shuttle Run, 8x 25 ft STIMULUS and GOALS The stimulus for today’s workout is consistent-high intensity across all sets. Athletes should use the first 2 sets to establish a high-effort pace that can be...