ME Push-Jerk 3-3-3-1-1-1

WOD:

AMRAP in 9 minutes:
3 Gound to Overhead
6 Dips/Ring Dips
9 Toes-to-bar

Post loads and rounds to comments.

The post One month away… appeared first on Red River CrossFit.

ME Front Squats 5-4-3-2-1

WOD:

21-15-9 reps for time:
KB Swings, 53#/35#
Pull-ups
Box Jumps, 20″/14″

Post loads and times to comments.

Fun times!

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Spend 20 min. working on:

1rep ME Snatch/Power Snatch

WOD:

“Dianne”

21-15-9 reps for time of:
225 pound Deadlift
Handstand Push-ups

Post loads and times to comments.

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(BTW…normal class at 1pm)

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ME Weighted Pull-up/Muscle-up 5-5-5-3-3-3

WOD:

400M Run
~then~
5,4,3,2,1 Reps
Power Clean (135/95#)
Inverted Burpees
~then~
5,4,3,2,1 Reps
Front Squats (135/95#)
Inverted Burpees

*Inverted Buprees- if you are a ninja (or Carmen) or if you are trying to be a ninja or if you are a not a ninja

Post efforts and times to comments.

DON’T FORGET!!!

Before the weather becomes unbearably hot, we need to step away from the comforts of our AC in the gym and get out and play… So, we’ve mixed things up a bit this weekend. Below will be the schedule for today’s classes:

9am- Ladies Only Strength class
10am- CrossFit Class
11am(ish)- Meet at AC Steere park for CrossFit Dodgeball and Hooverball!!!

If you’ve never played CF Dodgeball and/or Hooverball….come meet us at the park tomorrow and hang with your RRCF family!

See you there!!!

The post Dodgeball!!! appeared first on Red River CrossFit.

Bulgarian Split Squats 5-5-5-3-3-3

WOD:

For time:
50 Double-unders
25 Burpees
40 Double-unders
20 Burpees
30 Double-unders
15 Burpees
20 Double-unders
10 Burpees
10 Double-unders
5 Burpees

Post loads and times to comments.

Corey, at the Run For Sarah, running like he stole something…..like a BOSS!

DON’T FORGET!!!

Before the weather becomes unbearably hot, we need to step away from the comforts of our AC in the gym and get out and play… So, we’ve mixed things up a bit this weekend. Below will be the schedule for Saturday’s classes:

9am- Ladies Only Strength class
10am- CrossFit Class
11am(ish)- Meet at AC Steere park for CrossFit Dodgeball and Hooverball!!!

If you’ve never played CF Dodgeball and/or Hooverball….come meet us at the park tomorrow and hang with your RRCF family!

See you there!!!

The post What a Friday… appeared first on Red River CrossFit.

ME Push Jerk 5-5-5-3-3-3

WOD:

Each round for time:
300m Row
25 Push-ups
20 Pull-ups
~rest as needed~
250m Row
20 Push-ups
15 Pull-ups
~rest as needed~
200m Row
15 Push-ups
10 Pull-ups

Post loads and times for each round to comments.

The post Should be a good one… appeared first on Red River CrossFit.

Spend 15 min to find:
ME Front Squat, 5 reps

WOD:

Score lowest round for each:
Tabata Box Jump
Rest 1 minute
Tabata Knees to Elbow
Rest 1 minute
Tabata Push-Press

Post loads and reps to comments.

I spy with my little eye….a new L1 trainer from RRCF

The post Come squat with me… appeared first on Red River CrossFit.

ME Snatch/Power Snatch 3-2-2-1-1-1

WOD:

3 rounds for time of:
15 KB Snatch + OH Reverse Lunge (Right arm)
15 KB Snatch + OH Reverse Lunge (Left arm)
30 Double-unders

Post loads and times to comments.

Lauren and Ben got hitched this weekend! Congrats you two….We’ll see you back at the gym when you get back from your honeymoon!

The post Snatch and lunge appeared first on Red River CrossFit.

Ring Dips/Wt. Ring Dips (and/or dip progressions)
3-3-3-1-1-1

WOD:

EMOM for 12 min:
Odd–2 Hang PWR Snatch + 2 OH Squat
Even– 8 bar facing Burpees

Post efforts/loads and completed rounds to comments.

Thank you, thank you, thank you everyone! The sponsors, vendors, volunteers and racers were all amazing! Thank you so much for such a wonderful time….see you next year!!!

Race Results- No Limit Timing
(Saw a lot of familiar names on there! Great job RRCF’ers!)

The post Great job yesterday! appeared first on Red River CrossFit.