SHRED CrossFit WOD 7.13.24

For time: 20 Rope Climbs 100 Handstand Push-ups Partner Run, 1600 m Handstand Walk, 100 ft Complete in teams of 3. Rope Climbs- share the reps / 60 Strict Pull-ups Handstand Push-ups- share the reps Handstand Walk- each / 8 Wall Walks For the rope climbs/pull-ups and...

SHRED CrossFit WOD 7.12.24

5 rounds for time of: 7 Overhead Squats, 115/80 lbs 11 Toes-to-bars TARGET SCORE Target time: 5-7 minutes Time cap: 9 minutes Large Class Target time: 9-11 minutes Large Class Time cap: 15 minutes STIMULUS and GOALS It’s Friday, and it’s time to end the week off with...

SHRED CrossFit WOD 7.11.24

Snatch 1×1 * Use the heaviest weight you can for the set. Build up to a Heavy Snatch in 10-12 minutes The goal is to reach a heavy single in 5-6 working sets. Cue athletes to load the hips and drive with the legs with each rep. Once full extension has been...

SHRED CrossFit WOD 7.10.24

For time: 10 Burpee Dumbbell Deadlifts, 50/35 lbs 30 Double Unders 9 Burpee Dumbbell Deadlifts, 50/35 lbs 30 Double Unders 8 Burpee Dumbbell Deadlifts, 50/35 lbs 30 Double Unders 7 Burpee Dumbbell Deadlifts, 50/35 lbs 30 Double Unders 6 Burpee Dumbbell Deadlifts,...

SHRED CrossFit WOD 7.9.24

3 rounds for time of: Rowling, 100 m X Bench Press, 155/95 lbs Complete in teams of 2; you go I go fashion. +1 Bench Press for every meter over or under 100m (5 rep limit) Edit in the total number of bench press reps each round. TARGET SCORE Target time each set:...

SHRED CrossFit WOD 7.8.24

For time: 50 Box Jumps, 24/20 in Run, 1 mi 50 Kettlebell Swings, 53/35 lbs Run, 800 m 50 Burpee Pull-ups Run, 400 m July 8th * Happy Birthday Cami!! * Mommy & Dad love you! (Happy Birthday Jean) GENERAL Move at a moderate pace on the box jumps, knowing a 1mile run...