SHRED CrossFit WOD 1/20/20 – ‘Dumbledore’

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius Back Squat 3-3-3-3 BACK SQUAT Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3 Coaches may quickly going over how to...

SHRED CrossFit WOD 1/18/20 – ‘Lethal Weapon’

“The privilege of a lifetime, is being who you are.” Joseph Campbell Complete as many rounds as possible in 20 mins of: 1 rounds of The Chief, 135/95 lbs 60 Double Unders 2 rounds of The Chieves, 135/95 lbs 60 Double Unders 3 rounds of The Chieves, 135/95 lbs 60...

SHRED CrossFit WOD 1/17/20 – ‘Blue Steel’

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb For time: 3 rounds of: 7 Power Snatches, 75/55 lbs 7 Toes-to-bars 7 Box Jumps, 24/20 in — then — 50/35 Row / Bike Calories — then — 3 rounds of: 7...

SHRED CrossFit WOD 1/16/20 – “Diane”

“Diane” 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up GENERAL “Diane” is a classic CrossFit benchmark workout, which includes a lower body pull and upper body press Times on this workout range from a little over 2 minutes...

SHRED CrossFit WOD 1/15/20 – ‘Four Loko’

“The future belongs to those who prepare for it today.” – Malcolm X 1 Pause Front Squat + 1 Front Squat 1-1-1-1-1 PAUSING FRONT SQUAT COMPLEX Two movements in our front squat complex, which comes from the rack We’ll pause for 3 seconds in the bottom of the first...

SHRED CrossFit WOD 1/14/20 – ‘Part Time’

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich For time: 3 rounds of: 12 Lateral Burpee Over Dumbbells 21 Pull-ups — then — 3 rounds of: 12 Alternating Dumbbell Snatches, 50/35 lbs 21/15 Row / Bike Calories GENERAL...