SHRED CrossFit WOD 5.23.22 – MURPH Prep Monday

5 rounds, each round for time, of: Run, 200 m 10 Pull-ups 20 Push-ups 30 Air Squats Run, 200 m Rest 3 mins between each round. Athletes should focus on finding a consistent pace that will allow for similar round times from the first to the final set. As always,...

SHRED CrossFit WOD 5.21.22

10 rounds for time of: 15/12 Bike Calories 10 Power Cleans, 135/95 lbs 5 Lateral Burpee Over Bars – Teams of 2 – 5 rounds each – 1 athlete works at a time 1 round at a time

SHRED CrossFit WOD 5.19.22

Push Press 4×4 at 80% 1RM Complete as many rounds as possible in 10 mins of: 5 Handstand Push-ups 10 Kettlebell Swings, 53/35 lbs 15 Box Jumps, 24/20 in MODIFICATIONS HANDSTAND PUSH UPS Reduce Reps Reduce Range of Motion (1-2 Ab Mats) Dumbbell Strict Press...

SHRED CrossFit WOD 5.18.22

6 rounds, 2 mins per station, for max reps of: Row, 300/250 m [ 10 Toes-to-bars + 10 Slam Balls ], 30/20 lbs Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations. Every 2 min for 24 mins: Min 1-2: 300m/250m row Min...

SHRED CrossFit WOD 5.17.22

Every 1 min for 6 mins: Squat Snatch 1 Squat Snatch, 80% 1RM 5 rounds for time of: 10 Hang Power Snatches, 95/65 lbs 30 Double Unders MODIFICATIONS Hang Power Snatches Reduce Load Hang Dumbbell Power Snatch Hang Power Clean DOUBLE UNDERS :30 Double Under Practice 45...