SHRED CrossFit WOD 7.20.24

3 rounds for time of: 30 Overhead Squats, 115/80 lbs 120 Double Unders 60/48 Bike Erg Calories 120 Double Unders Complete in teams of 2; share the reps; one athlete works at a time. Bike Erg Calories / Air Bike Calories 4 rounds for quality of: 10 Strict Press, pick...

SHRED CrossFit WOD 7.19.24

5 rounds, 3 mins each, for max reps of: 10 Strict Chin-ups 15 Dumbbell Bench Press, 50/35 lbs max reps in remaining time Ski Erg Calories * Rest 2 mins Ski Erg Calories / Row Calories TARGET SCORE Target number of Calories each set: 25/20+ Calories Minimum number of...

SHRED CrossFit WOD 7.18.24

For time: Medicine Ball Lunge, 20/14 lbs, 100 ft 50 Medicine Ball Hang Cleans, 20/14 lbs Medicine Ball Lunge, 20/14 lbs, 100 ft 10 Wall Walks Medicine Ball Lunge, 20/14 lbs, 100 ft 50 Medicine Ball Hang Cleans, 20/14 lbs Medicine Ball Lunge, 20/14 lbs, 100 ft The ball...

SHRED CrossFit WOD 7.17.24

5 rounds, each round for time, of: 8 Power Snatches, 95/65 lbs Run, 200 m 8 Power Snatches, 95/65 lbs * Rest 1:1 between each round. 3 rounds for quality of: 10 Toes Elevated Dumbbell Romanian Deadlifts, pick load 10 GHD Hamstring Curls 15 L/15 R Single Leg Calf...

SHRED CrossFit WOD 7.16.24

6 rounds, 2 mins each, for max reps of: 12 Box Jumps, 24/20 in 12 Sit-ups *max reps in remaining time Air Bike Calories TARGET SCORE Target number of Calories: 70+/55+ calories Minimum number of Calories before scaling: 60/40 Calories Large Class Target number of...