SHRED CrossFit WOD 6.26.20 – ‘Red Zone’

“Integrity is not a noun. It’s a verb.” 21-15-9-15-21 reps, for time of: Hang Power Snatch, 75/55 lbs Thruster, 75/55 lbs WORKOUT BRIEF DESCRIPTION Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements The rep scheme...

SHRED CrossFit WOD 6.25.20 – ‘Onside Kick’

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill As many reps as possible in 16 mins of: 3 Toes-to-bars 3 American Kettlebell Swings, 53/35 lbs 6 Toes-to-bars 6 American Kettlebell Swings, 53/35 lbs 9...

SHRED CrossFit WOD 6.24.20 – ‘Hook & Ladder’

“I don’t like that man. I should get to know him better.” – Abraham Lincoln Every 2 mins for 10 mins: Push Jerk 3 Push Jerks, pick load Athletes may choose to use the same weight across all 5 sets or increase weight each set. Athletes may scale to push press or...

SHRED CrossFit WOD 6.23.20 – ‘Hot Route’

“There is but one degree of commitment; total.” – Arnie Sherr In 18 mins do: Run, 1 mi then in the remaining time, AMRAP of: Single Arm Dumbbell Overhead Walking Lunge (Right Arm), 50/35 lbs, 50 ft Single Arm Dumbbell Overhead Walking Lunge (Left Arm), 50/35...

SHRED CrossFit WOD 6.22.20 – ‘7-on-7’

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci Front Squat 10-8-6-4-2 Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of 1RM Front...

SHRED CrossFit WOD 6.18.20 – ‘Cash Back’

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius Every 3 mins for 15 mins: Practice Slips S.L.I.P.S. Training Scales L-sits Inversion Planks Stretching 40-30-20-30-40 reps, for time of: AbMat Sit-up * After Each Round: x10...