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Workout of the Day

CrossFit

Strength: A1) Push-ups 4xME ~rest 1:00~ A2) Bent-over Row (barbell) 4×8-10 ~rest 1:00~ Conditioning: For time: 15 “Dirty Birds” 45 Double-unders 12 “Dirty Birds” 36 Double-unders 9 “Dirty Birds” 27 Double-unders * “Dirty Birds” will be explained in class (hint…we’ve done them before!) Post efforts and times to comments.  

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CrossFit

Strength: Spend 20 min. working on/building up to: 3 position Snatch* 1+1+1 *For technically proficient athletes, start at Position 1. For athletes learning technique, start at Position 3. Conditioning: For time: Run 400m 40 Kettlebell Snatch (20R/20L) 40 Overhead Alternating-Reverse Lunge (w/ barbell) 40 Kettlebell Swings Run 400m Post loads and times to comments.  

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CrossFit

**NO CROSSFIT KIDS CLASS TODAY** Strength/Skill: 2 Pos. Power Snatch 5×5* *Stay light-work on speed under the bar Conditioning: In teams of 2, complete the chipper: “Mega-Baseline” 2K row (sets of 250m each) 160 Air Squats 120 Sit Ups 80 Push Ups 40 Pull Ups Post efforts to comments.   Injury and Opportunity- CrossFit Journal […]

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CrossFit

Strength: A1) Power Clean 3-2-2-1-1-1 ~rest 1:00~ A2) DB Ext Rotation 4×8/8 ~rest 1:00~ Conditioning: 8 Minute AMRAP of the ladder: 2/2, 4/4, 6/6, 8/8, 10/10, 12/12 ect…. reps of: Shoulder Taps Cleans, #115/75(rx’d; catch in squat) Post loads and efforts to comments.   Trey and Rachel are pleased to announce the newest member of […]

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CrossFit

Skill: Spend 10 min working on OHS progressions Strength: 3 Sets A1) Farmers Carry 100 meters ~Rest :45-1:00~ A2) Supine Ring Row x 10-12 ~Rest :45-1:00~ A3) Waiters Walk 100 meters ~Rest :45-1:00~ Conditioning: Alternating Tabata: (6 intervals of each) Sit Ups Burpees

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CrossFit

Strength: A1) Seated alternating DB Shoulder Press x6-8 ~rest :30-:45~ A2) Snatch-grip RDL x8-10 ~rest :30-:45~ A3) Side Planks x:30-:45 ~rest :30-:45~ Conditioning: 4x 2min rounds: Sprint 200M AMRAP with remaining time: Kettlebell Swings ~Rest 1min b/t rounds~ Post loads and efforts to comments.

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CrossFit

Skill: Spend 15 min. working on Overhead Squat (mobility, position, etc…) WOD: 5 Min AMRAP 10 Wall Bal Shots 10 Med Ball Sit Ups ~rest 3min~ 5 Min AMRAP 5 Chest-to-Bar Pull Ups 7 Box Jumps ~rest 3min~ 5 Minute AMRAP 7 Hand-release Push Ups 14 Split jumps Post efforts and rounds to comments.  

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CrossFit

Strength: A1) Back Squat 3x 10 (@50-70%…work on ROM in your squat. Get better today!) A2) Scooter Hip -Raise 3x 12-15 Conditioning: 3 rounds for time: 21 Double Unders 7 KB Swings Rest 1:30 between rounds and repeat two more times, for a total of 3 sets. Post loads and efforts to comments.   We […]

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2014 RRCF Games

Warm-up starts at 8am Intro/Standards at 9:05 Heat 1 starts at 9:30am Event 1- Relative Strength Test (a) Front Squat (b) Shoulder Press (c) Power Clean ~then~ 500m Row Repeats Event 2- Mystery Event   Come out and cheer on! Good luck to all of our competitors.

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CrossFit

RRCF Games Folks: A) 3 sets of: 2 Min row @ 80% 2 Min of single unders 2 Min Airdyne @ 80% B) 20 Minutes Of Mobility C) 3xME Weighted Plank Hold Non-Gamers: Part “A” of RRCF Games 5 min.* to establish 1RM Front Squat 5 min.* to establish 1RM Shoulder Press 5 min.* to […]

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