SHRED CrossFit WOD 4.1.24

Take 10-15 min to practice one of the following: Crossovers Bar Muscle Ups Handstand Walks Complete as many rounds as possible in 10 mins of: 5 Bar Muscle-ups 25 Crossover Single Unders Kettlebell Walking Lunge, 53/35 lbs, 50 ft Rest 5 mins before part 2… TARGET...

SHRED CrossFit WOD 3.30.24

5 rounds for time of: 20/16 Bike Erg Calories 10 Back Squats, 185/125 lbs Bike Erg Calories- FAST / 15/12 Air Bike Calories Complete in teams of 4; 5 rounds each. The next partner starts when the squats are finished. 1:45 hard time cap per set. Be...

SHRED CrossFit WOD 3.29.24

4 rounds, each round for time, of: 10 Hang Power Cleans, 155/105 lbs 15 Strict Handstand Push-ups 10 Hang Power Cleans, 155/105 lbs * Go every 4 mins. TARGET SCORE Target time each set: 1:30-2:00 Time cap per set: 3 minutes Large class option: 2:30 cap per set, 20 min...

SHRED CrossFit WOD 3.28.24

Deadlift 1×1 * Use the heaviest weight you can for the set. Heavy Single in 10-12 minutes. Rest a little longer than normal between sets when you reach heavier weights. All athletes (Old or New) should work up in weight until their form, drive, or mental capacity...

SHRED CrossFit WOD 3.27.24

5 Power Snatches, pick load * Every 1 min for 10 mins. Use lightweight that can be cycled smoothly for 5 Touch and Go reps. This is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing...