SHRED CrossFit WOD 7.26.23

Bench Press : 1-1-1-1-1 80-90% 1RM ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing...

SHRED CrossFit WOD 7.25.23

For time: 3 rounds of: 12/10 Assault Bike Calories 9 Deadlifts, 185/125 lbs 6 Bar Facing Burpees — Rest 3 mins — 3 rounds of: 6 Bar Facing Burpees 9 Deadlifts, 185/125 lbs 12/10 Assault Bike Calories Assault Bike Calories / 10/8 Echo Bike Calories STIMULUS...

SHRED CrossFit WOD 7.24.23

In The Hole Front Squat 1-1-1-1-1 80-90% 1RM Front Squat Change to pause front squat if unable to perform β€œin the hole.” Focus on having a tall torso with high elbows. Smooth and controlled, unlock the hips back and pull straight down with your hamstrings. Before...

SHRED CrossFit WOD 7.22.23 – “Baby Emerson”

Complete as many rounds as possible in 20:18 of: 7 Wall Balls, 20/14 lbs, 10/9 ft 3 Clean & Jerks, 135/95 lbs 5 Ring Muscle-ups * What’s in the numbers? 22 – day Emmy was born 7 – month of birth (July) 3 – third child πŸ™‚ 5 – 5 years...

SHRED CrossFit WOD 7.21.23

Deficit Deadlift 5×2 75% 1RM Deadlift Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate) Focus on active lats and driving the feet through the floor (push!!) Before ascending, we want athletes to take a solid...