SHRED CrossFit WOD 3.28.23

For time: 40/32 Assault Bike Calories 20 Handstand Push-ups 30/24 Assault Bike Calories 15 Handstand Push-ups 20/16 Assault Bike Calories 10 Handstand Push-ups 10/8 Assault Bike Calories 5 Handstand Push-ups STIMULUS and GOALS Stimulus is moderate, steady intensity...

SHRED CrossFit WOD 3.27.23

0:00-10:00 3 rounds for time of: 8 Overhead Squats, 115/80 lbs 24 Pull-ups On the 10:00 3 rounds for time of: 8 Power Snatches, 115/80 lbs 24 Wall Balls, 20/14 lbs Stimulus is moderate, steady pacing. Athletes should pick a barbell weight that will allow them to...

SHRED CrossFit WOD 3.25.23

For time: 21-15-9 reps of: Deadlift, 225/175 lbs Bench Press, 155/105 lbs — Rest 5 mins — 21-15-9 reps of: Deadlift, 205/135 lbs Bench Press, 135/95 lbs STIMULUS and GOALS Stimulus for the workout today is to just grind through with a moderate pace and...

SHRED CrossFit WOD 3.24.23

Complete as many rounds as possible in 16 mins of: 30/24 Assault Bike Calories 20 Thrusters, 45/35 lbs 10 Strict Pull-ups Assault Bike Calories / 24/18 Echo Bike Calories STIMULUS and GOALS Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected...

SHRED CrossFit WOD 3.23.23

Back Squat 1×1 Use the heaviest weight you can for the set. Build to a heavy single in 10-12 mins. Rest a little longer than normal between sets when you reach heavier weights. This is what we have been training for; all athletes (Old or New) should work up in...