SHRED CrossFit WOD 12.3.22

4 rounds, each round for time, of: 75 Double Unders 15 Burpee Deadlifts, 50/35 lbs 75 Double Unders * Rest 1:1 between each round. Stimulus for todays workout is moderate-high intensity for repeatable performances. Athletes need to be careful about how they manage the...

SHRED CrossFit WOD 12.2.22

Shoulder Press 4-4-4 Establish a 4RM for the day. –then– 1x 2-4 reps at 85-90% heavy 1x 2-4 reps at 80-85% heavy Work up to a 4 RM. Take a minute or so and then go into the 2 drop sets Drop Set: is an advanced resistance training technique in which you...

SHRED CrossFit WOD 12.1.22

Back Squat 4-4-4 Establish a 4RM for the day. –then– 1x 2-4 reps at 85-90% heavy 1x 2-4 reps at 80-85% heavy Work up to a 4 RM. Take a minute or so and then go into the 2 drop sets Drop Set: is an advanced resistance training technique in which you focus...

SHRED CrossFit WOD 11.30.22

Complete as many rounds as possible in 15 mins of: 12/10 Assault Bike Calories 5 Kettlebell Swings, 53/35 lbs 5 Push-ups 12/10 Assault Bike Calories 10 Kettlebell Swings, 53/35 lbs 10 Push-ups 12/10 Assault Bike Calories 15 Kettlebell Swings, 53/35 lbs 15 Push-ups...

SHRED CrossFit WOD 11.29.22

2 Clean & Jerks, 70% 1RM * Every 1 min for 10 mins. Complete 2 reps every minute for 10 minutes. Reps are performed in singles to insure proper form. If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the...