SHRED CrossFit WOD 11/16/19 – ‘4th Down’

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson Complete as many rounds as possible in 4 mins of: 21/15 Row or Bike Calories 21 American Kettlebell Swings, 53/35 lbs 21 Thrusters, 75/55 lbs 4min. Rest...

SHRED CrossFit WOD 11/15/19 – ‘Power Bar’

“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill Hang Power Clean + Power Clean 1×1 Power Clean Complex Build to a Heavy Complex: 1 Hang Power Clean 1 Power Clean STRENGTH Athletes will have 15...

SHRED CrossFit WOD 11/14/19 – ‘Climbing Annie’

For time: 10 Double Unders 10 AbMat Sit-ups 1 Rope Climb 20 Double Unders 20 AbMat Sit-ups 2 Rope Climbs 30 Double Unders 30 AbMat Sit-ups 3 Rope Climbs 40 Double Unders 40 AbMat Sit-ups 4 Rope Climbs 50 Double Unders 50 AbMat Sit-ups 5 Rope Climbs GENERAL A climbing...

SHRED CrossFit WOD 11/13/19 – ‘Step Aerobics’

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink 1.) Pause Back Squat + Back Squat 1×1 Back Squat Complex Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat BACK SQUATS...

SHRED CrossFit WOD 11/12/19 – ‘Piggy Back’

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius 12 rounds for time of: 12 Alternating Dumbbell Snatches, 50/35 lbs 12 Lateral Burpee Over Dumbbells 12 Shuttle Runs, 10 m GENERAL One athlete works at a time in this fast paced...

SHRED CrossFit WOD 11/11/19 – “Jack”

“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris “Jack” Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20...