Friday, October 21

CrossFit & Performance From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats Etc… *Continue for as long as possible until you cannot complete … Continue reading

Thursday, October 20

CrossFit Strength/MOB: RDL 3×12-15 Rest 45 sec. Rev. Snow Angels 3×12-15 Rest 45 sec. Pigeon Stretch 3x:10/:10/:10/:10* *Try to extend every 10 seconds into a deeper/longer pigeon stretch Conditioning: Every 90 seconds, for 15 minutes 30 Double-Unders 5 burpees Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * … Continue reading

Wednesday, October 19

CrossFit Skill: Squat Therapy: Wall Squats/Box Squats/Pole Squats/Bar Squats *Spend 15 minutes working on finding a GREAT squat! Then: Work perfect position for 3×10. (air/goblet/bar/etc) Between each set complete seated Diva hip opener x10 Conditioning: Complete AMRAP in 10 minutes: 5 Man Makers* Walking Lunge 20 Sit-ups (use DB as … Continue reading

Tuesday, October 18

CrossFit Focus Work: OH Positioning Strength/Skill: Every 2 minutes, for 16 minutes (8 sets): Snatch Balance -or- Pressing Sn. Balance x 3 Build in load per set if capable Conditioning: AMRAP in 7 minutes of: 7 Hang Power Snatch 14 Toes to Bar Performance A) Complex: Power Snatch + Overhead … Continue reading

Member of the Month: October

MOTM is Back! This month’s MOTM is Tom Siskron. His hard work and dedication to his training has been very inspiring and exciting to watch. Let’s get to know him! Where are you from? Shreveport, LA What is your Profession? Plumber…for people rather than houses. (A.K.A.- Urologist) When did you … Continue reading

Monday, October 17

CrossFit Strength/Skill 4 Sets: Turkish Get-Up x 2/2 rest :30 Strict Pull-Ups x 6-8 rest :30 Wall Slides x 8-10 rest :30 Kettlebell Swing x 15-20 rest :30 Conditioning: Alt. w/ a partner, against a 2-minute clock: Row 300/200m Push Press (DB or BB) Rest 2 minutes b/t sets, and … Continue reading

Friday, September 15

CrossFit & Performance Part “A” of RRCF Games 5 min.* to establish 1RM Front Squat 5 min.* to establish 1RM Shoulder Press 5 min.* to establish 1RM Power Clean ~then~ 500m Row Rest 1:30 500m Row *Within the 5 minutes, you only get a maximum of 3 attempts to establish … Continue reading

Thursday, October 13

CrossFit Today’s WOD: Complete AMRAP in 5:00 of: 15 Deadlifts 10 Box Jumps Rest 5:00 Complete AMRAP in 5:00 of: 100m Run 30 Double-unders Rest 5:00 Complete AMRAP in 5:00 of: 20 Kettlebell Swings 10 Burpees Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic … Continue reading

Wednesday, October 12

CrossFit Skill/Warm-up: 5 rounds for QUALITY: 5 Maltese Bench Press 5 Deficit Push Up 5 Candle Stick to Levers Conditioning: Work for 15min: 3 Inverted Burpees (sub: Wall climbs if needed) 6 Strict T2B 9 Grasshoppers (right + left = 1) 200m Jog Performance Strongman Day: A) Sledge Hammer Strikes … Continue reading