SHRED CrossFit WOD 11.28.22

3 rounds, each round for time, of: 2 sets of: Front Rack Walking Lunge, 50/35 lbs, 50 ft 50 Double Unders 5 Wall Walks 50 Double Unders * Rest 1:1 between each round. Stimulus is moderate to moderate high intensity across sets with the intention of scoring similar...

SHRED CrossFit WOD – 11.26.22

Complete as many rounds as possible in 15 mins of: Bike Erg, 1000 m 2 Rope Climbs, 15 ft Bike Erg / 30/24 Assault Bike Calories STIMULUS and GOALS Stimulus for todays workout is moderate-steady pacing. 4 rounds for quality of: 10 Strict Pull-ups 12 Lat Pull Downs,...

SHRED CrossFit WOD 11.25.22

Shoulder Press 6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets. Complete as- Build to a 6RM for the day. –then– 1x 4-6 reps at 90% heavy –then– 1x 4-6 reps at 85% heavy Teams of 2 – for time: 30/24 Row...

SHRED CrossFit WOD 11.24.22 – Happy Thanksgiving!

Teams of 2 – 5 rounds for time of: 21 Kettlebell Sumo Deadlifts, 53/35 lbs 15 Kettlebell Swings, 53/35 lbs 21 Wall Balls, 20/14 lbs STIMULUS and GOALS Stimulus is moderate to moderate high intensity. Athletes should aim to push the pace on each round but not so...

SHRED CrossFit WOD 11.23.22

Back Squat 6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets. Complete as- Establish a 6RM for the day. –then– 1x 4-6 reps at 90% heavy -then– 1x 4-6 reps at 85% heavy 5 rounds for time of: 60 Double Unders 20...

SHRED CrossFit WOD 11.22.22

For time: 21/16 Assault Bike Calories 21 Hang Power Cleans, 115/80 lbs 15/12 Assault Bike Calories 15 Hang Power Cleans, 115/80 lbs 9/8 Assault Bike Calories 9 Hang Power Cleans, 115/80 lbs — Rest 1:1 — 21/16 Assault Bike Calories 15 Hang Power Cleans,...