SHRED CrossFit WOD 9.13.21

Back Squat 1×2 Use the heaviest weight you can for the set. For time: 21 Back Squats, 1x bodyweight 7 Rope Climbs, 15 ft 15 Back Squats, 1x bodyweight 5 Rope Climbs, 15 ft 9 Back Squats, 1x bodyweight 3 Rope Climbs, 15 ft Intended Stimulus: ✔ Finish the workout...

SHRED CrossFit WOD 9.11.21

With a partner, for time: 40 Box Jump Overs, 30/24 in Handstand Walk, 200 ft 40 Barbell Lunges, 185/125 lbs 20 Muscle-ups 40 Hang Power Cleans, 185/125 lbs 20 Front Squats, 185/125 lbs 40 Synchronized Bar Facing Burpees Intended Stimulus: ✔ <20:00 ✔ Use moderate to...

SHRED CrossFit WOD 9.10.21 – GHD “Annie”

50-40-30-20-10 reps, for time of: Double Under GHD Sit-up Intended Stimulus: ✔ 10:00-15:00 ✔ If needed, substitute a high-skill core movement in place of the v-ups
. ✔ Maintain sets of 10+ reps in a row on the GHD and 10+ reps in a row on the double unders. ✔ Scale...

SHRED CrosFit WOD 9.9.21 – “Christine”

3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20 in As many reps as possible in 3 mins of: Weighted Step-up, pick load Intended Stimulus: ✔ Finish the workout between 10:00-15:00 (Advanced athletes should push closer to 10:00). ✔ Athletes...

SHRED CrossFit WOD 9.8.21

Strict Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for quality of: Ring Support Hold, 15 secs 10 Strict Ring Dips 10 Kipping Ring Dips Intended Stimulus: ✔ Perform each set at 60-80% of your 1RM. ✔ Opportunity...

SHRED CrossFit WOD 9.7.21

Each for time: Run: 4x 800 m Rest 2 mins between efforts. Intended Stimulus: ✔ Finish each 800 m in less than 4:30. ✔ Pure running workout that focuses on running each interval faster than the last. Each athlete should aim to have negative splits at the end of the...