Wednesday, July 27

CrossFit Strength Back Squat 5×5 Conditioning: AMRAP in 10 minutes: 5 Renegade Rows Walking Lunge 20 Sit-ups Walking Lunge *Set up lanes from the turf to the wall. RR’s on the turf, sit-ups next to the wall. Lunge between, to get to next movement. Performance A) EMOM for 12 Minutes … Continue reading

Tuesday, July 26

CrossFit Strength/Skill: Eight Sets: 3-Position Clean (high hang, mid-thigh, from floor) Rest ~1:30 b/t sets Conditioning: Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 6 intervals are Rowing (Calories), the second 6 are sit-ups, the third 6 intervals are pull-ups, and finally, … Continue reading

Monday, July 25

CrossFit Strength: Deadlift 5×5 Conditioning: 21,18,15,12,9 reps for time of: KB swings Pushups Performance A1) Chest to Bar Pullups 5 x 5-10 Unbroken -Rest as needed- A2) Windshield Wipers 5 x 5 -Rest as needed- A3) Pullup Lockoffs 5 x ME -Rest as needed- For Quality: 10-8-6-4-2 Bench Press (135/95) … Continue reading

Friday, July 22

CrossFit & Performance Red Stick CrossFit created a Hero WOD for the fallen BRPD and Baton Rouge Sheriff’s department. We will honor those men and the Baton Rouge CF Community by participating in this WOD. Wear blue to show your support! “End of Watch” 7 rounds for time: 7 clean and … Continue reading

Thursday, July 21

CrossFit Strength/Skill: Eight Sets: 3-Position Snatch (high hang, mid-thigh, from floor) Rest ~1:30 b/t sets Two sets of: AMRAP in 3 minutes of: 6 Power Snatch 9 Knees-to-Elbow 12 Hand Release Push-ups Rest 3 minutes between sets Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic … Continue reading

Wednesday, July 20

CrossFit Strength: Every 2:00 for 10 min. Deadlift x5 Increase load as needed, per set. Conditioning: AMRAP in 7 minutes of: 25 double-unders 5 Burpee Pull-ups *Jump to a bar at least 6 inches beyond your reach. Performance A) EMOM for 12 Minutes Min 1: Shoulder Taps x 5/5 Min … Continue reading

Tuesday, July 19

CrossFit Today’s WOD: Every 4 min, for 20 minutes: Row 250 meters 20 Walking Lunge 15 Push-ups Cash-out Two sets of: Figure 4 Squat 1:30 each side Plank (push-up position) 1:30 Performance A) Every 2 Minutes for 12 Minutes: Full Clean x 3 @ 70% of 1RM Clean -Reset b/t … Continue reading

Monday, July 18

CrossFit Strength: Every 2:00 min. for 10 min. Front Squat x5 Conditioning: AMRAP in 12 minutes of: 12 Alt Rev. Lunges with KBs 9 Toes To Bar 6 Push-Press Performance A1) Turkish Getup 5 x 1 / 1 (HEAVY) -Rest as needed- A2) Windshield Wipers 5 x 5 -Rest as … Continue reading

Saturday, July 16

CrossFit & Performance With a team of 3 people, with only one person working at a time (conga line), complete for time: A) 3 Rounds 200m 15 Deadlift 10 Burpees B) 2 rounds 300m Row 15 KB Swings C) 1 Round Farmer Carry (AHAP), around complex

Friday, July 15

CrossFit & Performance “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.