Workout of the Day

CrossFit

CrossFit

Today’s WOD: 5 sets :30 Thrusters :30 Lateral Hops 100m Run Rest :90 ~rest 5:00~ 5 sets :30 TNG Power Clean :60 Burpees Rest :90 Pace is key in today’s WOD. Try and keep a consistent effort throughout the workout. Post efforts to comments.   I want to thank everyone that made it last night […]

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Dirty Bird Awards Night!

Dirty Bird Awards Night!

**Due to the Holiday Party tonight, we have decided to cancel the evening classes, in order to make sure you guys have plenty of time to get all dapper & fancy before the party! We will have Open Gym from 12:30p-5:00p**   Strength: Deadlift 5-4-3-3-3 Conditioning: AMRAP in 10 min: 10 Elevated Reverse Lunges 10 […]

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CrossFit

CrossFit

Today’s WOD: O-Course ~then~ With a partner, complete as many rounds as you can in 12 minutes: 5/5 Hang Power Snatch* 5/5 Hang Power Clean* 8/8 Box Jumps *Teams will alternate movements (P1 Snatches, then P2 Snatches, etc..). However, teams may not put down the barbell during the snatch and clean. If the bar hits […]

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CrossFit

CrossFit

Strength: A1) Plyo Push-ups 4xME ~rest :45~ A2) L-Sit Pull-ups 4xME ~rest :45~ Conditioning: 5 Sets: 2 Turkish Get-ups (Per side; increase each set) 15-20 Unbroken Wallball Shots ~rest 1:00 b/t sets~ Post loads and efforts to comments.   Make sure you have RSVP’d for Thursday night’s “Dirty Bird Awards & Holiday Hangout.” If you […]

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CrossFit

CrossFit

Strength: Back Squat 3x 6-8* *build off of last week’s 8-10 Conditioning: For time: Row 500m ~then~ 10-9-8-7-6-5-4-3-2-1 reps of: KB Swing Burpees Post loads and times to comments.   If you want to learn from incredible coaches and athletes, now is your chance. Thomas and Samantha Lower combine over 12 years of National and […]

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CrossFit

CrossFit

Today’s WOD: 3 sets @75-80% 1 Min Row 1 min rest 1 min Jump Rope ~1 min Rest~ ~rest 4 min~ 6 sets @75-80% 10 push Press (fast) 100m run ~Rest 1 min~ Post efforts to comments.   One week away….Sign up today! (Use code RRCF2014 for $5.00 off!)

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CrossFit

CrossFit

Strength: Deadlift 5-5-5-4-3 Conditioning: 5 rounds of: 10 Overhead Walking Lunge 10 DB Push-Press Post loads and times to comments.   Can’t wait for the 2014 “Dirty Bird Awards & Holiday Hangout!” I’m already hearing some folks talk about how sweet their sweaters are….this is going to be good!

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CrossFit

CrossFit

Skill/Warm-up: KB Warm-up with coach Today’s WOD: “GRID” day! Team up and let’s get after it! Post teams and efforts to comments.   Don’t forget to reserve your spot in the Lower Weightlifting Seminar! We are so happy they are coming to Shreveport, and we are lucky enough to have it here at Red River CrossFit! […]

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CrossFit

CrossFit

Strength: Four Sets A1) Shoulder Press x 6-8 ~rest :30~ A2) Bent over Single Arm Row x 8-12 (each arm) ~rest 1:00~ Conditioning: 4 rounds: Run 200m 15 KB Swings 10 Burpees ~Rest 2 minutes b/t rounds~ Post loads and efforts to comments.   Every once in a while, we need to take a step […]

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CrossFit

CrossFit

Strength: Squat 3x 8-10 (*increase from 12/1) Conditioning: P1- 25/50 DU’s (or attempts) P2- Wall squat ~Switch~ P1-25/50 DU’s p2- Plank on rings ~Switch~ P1- 25/50 Du’s P2- Hollow Hold ~Switch~ P1- 25/50 DU’s P2- Superman hold ~Switch~ **If P2 rests, P1 must stop** Post loads and efforts to comments.   Seven Food Rules-  Natalia Stasenko, […]

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