Red River CrossFit

Today’s WOD: Obstacle Course (hint….a little bit of running, a little bit of lifting, throw in some agility and a whole lot of fun!)   Two weeks until Run For Sarah on June 9th. Join us for this great cause; On September 6, 2011, Rachel Touchstone was involved in a tragic automobilie accident. Her daughter, Sarah Claire Touchstone, [...]

M.E.B.B: Pull-ups 3-3-3-3-3 WOD: 1-2-3-4-5 reps of: Deadlift Hang Power Clean Front Squat Shoulder Press (push if necessary) Back Squat Split Jerk Hang Power Snatch Overhead Squat Find a weight that will be challenging but that will not screw up form. Challenge yourself to not put down the bar during this complex. Post loads and [...]

Today’s WOD: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments.   Great video, about a pioneer in swim rescue. If you would like to help bring ISR to the Shreveport/Bossier area, please contact Cam for more details. Speaking of greatness: Don’t forget about “Memorial Day Murph” on Monday, May 28th. We [...]

M.E.B.B: Front Squats 3-3-3-3-3 WOD: 8 minutes of 30 seconds on, 30 seconds off of: Kettlebell Swings Post loads and reps to comments.     Six Truths of Olympic Weightlifting- Greg Everett, Catalyst Athletics Kendrick Farris heads back to Olympics- Shreveport Times

Today’s WOD: Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are a row, the second 8 are push-ups, the third 8 intervals are shuttle runs, and finally, the last 8 intervals are walking lunges. There is no rest between exercises. Post total reps from [...]

M.E.B.B: Hang Snatch 2-2-2-2-2 (Halting DL + position 2 snatch) WOD: 3 rounds, for reps: Burpees, 2 minutes Rest, 2 minutes Post loads and reps to comments. Huge thanks to Craig for building us some jerk boxes. They turned out great, and should (and will) be a huge asset to our training! Thank you so [...]

Today’s WOD: For completion: 200m run (tattoo sign run) 30 Toes to Bar 400m run 30 Back Extension 400m run 15 Candle Stick to Lever 200m run (tattoo sign run) Post efforts to comments.  

Today’s WOD: “Baseline” + More For time: 500 m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups ~Rest 1 minute~ Continue to perform the “Baseline” until time is up at 20 minutes. Perform the remaining rounds at 70-80%, working on ROM and technique. Post “Baseline” time and rounds completed to comments.   Three weeks [...]

M.E.B.B: Pull-ups 5-5-5-5-5 WOD: For time: 90 Double-unders 60 Kettlebell Swings 30 Scooter Hip Raises Post loads and times to comments.   Just thought I’d post something for our coaches that are now in “The Hole:” I just want to express our appreciation for everything they did for us and our athletes. These two were [...]

Today’s WOD: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Post rounds completed to comments.   Speaking of “Hero” WODs…don’t forget “Memorial Day Murph” on Monday, May 28th. Here is an updated list of events: May 19- Coaches vs. [...]