Today’s WOD: The 7th Annual Turkey Day WOD waiting for you at the gym today. So, get your ass-kicking-shoes on and get down here! Warm-up starts at 10:00 am…don’t be late! With that said… We would like to thank our athletes, family and friends today. You all make coming into work a great experience. Seeing […]
Strength: A1) Back Squat 3×6-8 reps @32×1 ~rest :30~ A2) Spiderman Lunge, 50ft + Samson Lunge, 50ft + 100m jog ~rest :30~ Conditioning: 15-12-9-6-3 reps, not for time: Kettlebell Swings 100m Sprint **Walk back for recovery** Post loads and efforts to comments. Thanksgiving Weekend Schedule: Thursday- “Turkey Day WOD,” 10am at Red River CrossFit. […]
Strength: A1) Alternating Dumbbell Shoulder Press 3×6-8 (Each arm) ~rest :45~ A2) Suitcase Carry 3x100m ~rest :45~ A3) Hip Ext. 3×8-12 ~rest :45~ Conditioning: “Annie” 50-40-30-20-10 reps for time of: Double unders Sit-ups Post loads, efforts and times to comments. Fun times for a good cause!
Thank you all that came out to support Many and his family this weekend…such a great turn-out! Strength: A1) Overhead Squat 3×8-10 @2111 ~rest :45~ A2) Pull-ups 3×6-8 (Comp: Muscle-ups 3×4-6) ~rest :45~ Conditioning: 7 rounds for time: 7 Snatch 7 Burpees* *Comp: 7 Bar-over Burpees Post loads and times to comments. Just […]
Today is CrossFit Mutare’s event for Dana Coya. Out of respect for the Coya and Bailey family, Red River CrossFit will close its doors and head over to CrossFit Mutare, in Bossier City, to workout with their crew. Please join us as we honor a fallen CrossFitter and show support to her family and friends. […]
Strength: M.E. Front Squats 3-3-1-1-1 Conditioning: In 4 min. complete as many reps as possible of: Double-unders (no scaling) ~rest 2 minutes~ In 4 min. complete as many rounds as possible of: 20 Overhead Walking Lunge 10 Knees-to-elbows ~rest 2 minutes~ In 4 min. complete as many rounds as possible of: 5 Pull-ups 15 Squats […]
Strength: A1) Good Morning 3×6-8 ~rest :30~ A2) Push-ups 3xME ~rest 1:00~ Conditioning: “Dervepalooza” Today’s WOD is the workout they will be doing tonight in Ruston, in support of their coach Even Derveloy. Evan was recently diagnosed with stage 3 colon cancer. He found out exactly one week after the birth of his baby girl. […]
Strength: A1) Pull-ups 3x 8-12 ~rest 1:00~ A2) Box Jumps 3x 1.1.1. (for max height) ~rest 1:00~ Conditioning: EMOTM for 12 minutes O- Shoulder to Overhead x5-8 E- Burpees x5-8 Post loads and efforts to comment. These will be the shirts for the fundraiser WOD on Thursday (also available in red), that you can […]