SHRED CrossFit WOD 6.15.24

Complete as many rounds as possible in 20 mins of: 50/40 Row Calories Partner Run, 400 m 50/40 Row Calories Handstand Walk, 25 ft Complete in teams of 2. Handstand Walk- each must complete / 2 Wall Walks TARGET SCORE Target number of Rounds: 3.5 Rounds Minimum number...

SHRED CrossFit WOD 6.14.24

5 Hang Squat Snatches, pick load * Every 3 mins for 15 mins. Build up to 65% 1RM Snatch Athletes will build across and should not exceed 65% of their 1rm Snatch. Athletes will deadlift the bar and lower to the hang position before beginning. Make sure to deadlift the...

SHRED CrossFit WOD 6.13.24

Strict Pull-ups : Max Set A single set of Strict Pull-ups for max reps. Level 1: Find the lightest band that you can do one strict pull-up with Level 2: Find your max unbroken set of unweighted strict chin-ups Level 3: Find your max unbroken set of unweighted strict...

SHRED CrossFit WOD 6.12.24

3 rounds for quality of: 10 Shoulder Press, pick load 10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load * Rest 2 mins Shoulder Press- 60-65% 1RM No assistance from the lower body when performing each rep. The bar must make contact with the shoulder between reps,...

SHRED CrossFit WOD 6.11.24

4 rounds, each round for time, of: 36/28 Row Calories 24 Kettlebell Swings, 53/35 lbs 12 Burpee Over Rowers * Go every 6 mins. TARGET SCORE Target time each set: 3-4 minutes Time cap each set: 5 minutes Large Class Target time each set: 2:30-3:15 Large Class Time cap...

SHRED CrossFit WOD 6.10.24

3 rounds for quality of: 10 Front Squats, pick load 2 Broad Jumps * Rest 2 mins Front Squats- 60-65% 1RM Taking a deep breath in at the top and breathing out coming out of the squat will assist with stability and core engagement Elbows should stay high during the...