SHRED CrossFit WOD 2.24.24

5 rounds, 45 secs per station, for max reps of: Air Bike Calorie Rest 15 secs Wall Walk Rest 15 secs Air Bike Calorie Rest 15 secs Sandbag Clean, 100/70 lbs * Rest 1:15 Rotate immediately to the next station every 45 secs, the clock does not stop or reset between...

SHRED CrossFit WOD 2.23.24

27-21-15-9 reps, for time of: Row Calorie Thruster, 95/65 lbs TARGET SCORE Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Large class option: same STIMULUS and GOALS Of all the Open workouts that have come and gone, this one haunts most...

SHRED CrossFit WOD 2.22.24

3 Deadlifts, pick load * Every 1 min for 10 mins. 67.5% of heavy single week 1. Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good. Record each set as 1 of your scores for load...

SHRED CrossFit WOD 2.21.24

3 Back Squats, pick load * Every 1 min for 10 mins. 67.5% of heavy single from week 1. Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good. Record each set as 1 of your scores...

SHRED CrossFit WOD 2.20.24

5 Power Clean & Jerks, pick load * Every 1 min for 10 mins. +15 lbs from week 1 Use lightweight that can be cycled smoothly for 5 Touch and Go reps. This is an Open Barbell Cycling Prep. We want this to be light and fluent, where athletes focus on controlling...

SHRED CrossFit WOD 2.19.24

3 Bench Press, pick load * Every 1 min for 10 mins. 67.5% of heavy single week 1 Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good. Make sure athletes focus on a deep stomach...