Thursday, July 28

CrossFit Today’s WOD: Every 4 Minutes for 24 Minutes (6 rounds), complete: 5 strict Pull-ups 10 KB Swings (Heavy) 200 Meter Run Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic Mobility Drills (5-10 minutes) * Choose 1-2 Upper Extremity Mobility Drills (5-10 minutes) * … Continue reading

Wednesday, July 27

CrossFit Strength Back Squat 5×5 Conditioning: AMRAP in 10 minutes: 5 Renegade Rows Walking Lunge 20 Sit-ups Walking Lunge *Set up lanes from the turf to the wall. RR’s on the turf, sit-ups next to the wall. Lunge between, to get to next movement. Performance A) EMOM for 12 Minutes … Continue reading

Tuesday, July 26

CrossFit Strength/Skill: Eight Sets: 3-Position Clean (high hang, mid-thigh, from floor) Rest ~1:30 b/t sets Conditioning: Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 6 intervals are Rowing (Calories), the second 6 are sit-ups, the third 6 intervals are pull-ups, and finally, … Continue reading

Monday, July 25

CrossFit Strength: Deadlift 5×5 Conditioning: 21,18,15,12,9 reps for time of: KB swings Pushups Performance A1) Chest to Bar Pullups 5 x 5-10 Unbroken -Rest as needed- A2) Windshield Wipers 5 x 5 -Rest as needed- A3) Pullup Lockoffs 5 x ME -Rest as needed- For Quality: 10-8-6-4-2 Bench Press (135/95) … Continue reading

Friday, July 22

CrossFit & Performance Red Stick CrossFit created a Hero WOD for the fallen BRPD and Baton Rouge Sheriff’s department. We will honor those men and the Baton Rouge CF Community by participating in this WOD. Wear blue to show your support! “End of Watch” 7 rounds for time: 7 clean and … Continue reading