SHRED CrossFit WOD 9.20.21

1x [ 1 Snatch Pull + 1 Hang Power Snatch ] Use the heaviest weight you can for the set. 3 rounds for time of: 15/11 Bike Calories 12 Power Snatches, 95/65 lbs 9 Burpees Intended Stimulus: ✔ Finish today’s workout in 10:00 or less. ✔ Complete the power snatches...

SHRED CrossFit WOD 9.14.21

As many reps as possible in 6 mins of: Dumbbell Windmill, pick load Single Arm Dumbbell Overhead Squat, pick load —– 5 rounds for time of: 50 Double Unders Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft Intended Stimulus: ✔ Finish the workout...

SHRED CrossFit WOD 9.11.21

With a partner, for time: 40 Box Jump Overs, 30/24 in Handstand Walk, 200 ft 40 Barbell Lunges, 185/125 lbs 20 Muscle-ups 40 Hang Power Cleans, 185/125 lbs 20 Front Squats, 185/125 lbs 40 Synchronized Bar Facing Burpees Intended Stimulus: ✔ <20:00 ✔ Use moderate to...

SHRED CrossFit WOD 9.10.21 – GHD “Annie”

50-40-30-20-10 reps, for time of: Double Under GHD Sit-up Intended Stimulus: ✔ 10:00-15:00 ✔ If needed, substitute a high-skill core movement in place of the v-ups
. ✔ Maintain sets of 10+ reps in a row on the GHD and 10+ reps in a row on the double unders. ✔ Scale...

SHRED CrosFit WOD 9.9.21 – “Christine”

3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20 in As many reps as possible in 3 mins of: Weighted Step-up, pick load Intended Stimulus: ✔ Finish the workout between 10:00-15:00 (Advanced athletes should push closer to 10:00). ✔ Athletes...