Workout of the Day

CrossFit

CrossFit

How cool would that be!?! CrossFit Open Workout 15.2 live announcement tonight at 7pm. Watch live at games.crossfit.com   Strength/Skill: A) 15 min working on: 3 Halting Deadlift + 2 Hang Clean + 1 Jerk Rest 1:30 b/t sets B) RDL 3×6-8 B2) Bent over Row 3×6-8 Rest 1:00 b/t sets C) AB Wheel (2-3 sets) […]

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CrossFit

CrossFit

Strength: A1) Front Squat 5-5-5 A2)Box Jump 3×10 Conditioning: Every 4 minutes, for 16 minutes, complete for time: Row 250/200 meters 8 Front Squats 12 Toes to Bar Rest with any remaining time. Post loads and times to comments.  

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CrossFit

CrossFit

Strength: Every 2 min., for 20 minutes (10 sets) of: Snatch x1 Rep *suggested percentages, for each set, will be up on the whiteboard Conditioning: AMRAP in 6 minutes of: 6 Snatches 30 Double-Unders Post loads and rounds to comments.   Join the thousands of other athletes around the country, throwing down on April 18th, […]

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CrossFit

CrossFit

**Friendly reminder** Tonight, at 7pm, is the deadline to submit your 15.1/15.1A score (don’t take any chances with posting too late, tons of people will be online submitting scores, and you don’t want to take any chances with the website running too slow). If you need to re-do/complete this workout today, please contact a coach […]

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15.1/15.1a

15.1/15.1a

Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Post rounds and reps completed for 15.1 and load […]

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CrossFit

CrossFit

Skill: 15.1/15.1a Games Prep Conditioning: Spend 2 minutes at each movement (Try to stay moving, but break as needed): Double-unders/Double-under Attempts Wall-Sit Double-unders/Double-under Attempts Plank (from rings) Double-unders/Double-under Attempts Hollow Rocks/Hollow Hold Double-unders/Double-under Attempts Sorenson Hold/Superman Hold Post efforts to comments.     15.1/15.a was announced last night….should be a doosey! There is still time […]

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CrossFit

CrossFit

Strength: A1) Wt’d Pull-ups 3×3-5 ~rest :45~ A2) Nose-to wall HS Hold 3x :45-:60 ~rest :45~ Conditioning: Complete 4 sets for QUALITY: Row 500m 25 Push-ups ~rest 1:1 between sets or partner up and alternate rounds~ Post loads and efforts to comments.   First workout of the 2015 Reebok CrossFit Games Open will be announced […]

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CrossFit

CrossFit

Did you miss yesterday’s post on our Intramural Open? Sign up today for the CrossFit Open today!   Strength/Skill: Spend 20 minutes building up to/ working on: 3 Position Snatch (high hang, hang, floor) Conditioning: Every 2 minutes, for 10 minutes, complete: 10 Hang Power Snatch 30 Double-unders Post loads and times to comments.  

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2015 Intramural Open

2015 Intramural Open

The Intramural Open 2015 The CrossFit Open is the start of the road to the CrossFit Games. It is a worldwide CrossFit competition, consisting of five workouts over five weeks. We do it every year and it’s fun! This year is different. Our goals at RRCF: to educate and inspire. Competition helps with the ‘inspire’ […]

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CrossFit

CrossFit

Strength: A1) Back Squats 5-5-5 (@60-70%) ~Rest :30~ A2) Plank 3x:45-:60 ~Rest :30~ Conditioning: Three rounds for time of: 20 Weighted Alternating Reverse Lunges 15 Leg lift to Candle-stick 100m Run Post loads, efforts, and times to comments.     We’re just a few days away from the announcement of 15.1.  Have you joined our team […]

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