Warning: Creating default object from empty value in /home/redriver/public_html/wp-content/themes/kaboodle/functions/admin-hooks.php on line 160

Workout of the Day

CrossFit

Strength: A1) M.E. Back Squat 1-1-1-1-1 ~rest 1:00~ A2) Powell Raise 4×8/8 ~rest 1:00~ Conditioning: 5 rounds for time: 20 Wallball Shots 10 Toes-t0-bar Post loads and times to comments.   Why Squatting is So Important

Continue Reading →

CrossFit

Strength: A1) Reverse Lunge (Rack Position) 3×12 (6/6) ~rest 1:00~ A2) Pull-ups 3×6-8 ~rest 1:00~ Conditioning: 3 sets of: 1:30 of Rowing (for Calories) :30 of Rest 1:30 of KB Swings (for max reps) :30 of Rest 1:30 of Double-Unders (for max reps) :30 of Rest 1:30 of Plank on Rings :30 of Rest Post […]

Continue Reading →

CrossFit

Skill: Spend 15min. on the “MOTM”- Handstands -Kick up to support (progressions) -Freestanding -Gymnastic GOAT work (if time permits) WOD: 3 rounds for reps: 1:00 Wallball Shots 1:00 Rest 1:00 Hang Power Clean 1:00 Rest 1:00 Box Jumps 1:00 Rest 1:00 Push-ups 1:00 Rest Post efforts to comments.   Loving the weather and being able […]

Continue Reading →

CrossFit

Strength: ME Deadlift 3-3-3-3-3 Conditioning: For 3 sets, complete AMRAP in 3 min. of: 3 Power Snatch 6 Bar-over Burpees ~Rest 3:00 between rounds~ Start each round where you left off Post loads and rounds to comments.

Continue Reading →

CrossFit

Strength/Skill: A1) Overhead Squat 3 x 6-8 ~rest :30~ A2) Box Jump 3×2 (increase from 9/29) ~rest 1:30~ Conditioning: Five rounds for time of: 5 Shoulder to Overhead (Sh. Press, Push Pres, Push Jerk, etc) 10 Toes to Bar 20 Double-Unders Post loads, efforts, and times to comments.  

Continue Reading →

CrossFit

Strength: A) Snatch Balance 3×5 (w/ pause at bottom) B1) Suitcase Carry 3x 100m (50/50) B2) Hip Extention 3×8-12 Conditioning: Run 400m Tabata Squat Run 400m Post loads, efforts, and reps to comments.

Continue Reading →

CrossFit

WOD: O-Course ~Rest 5:00~ “Jackie” For time: 1000m Row 50 Thrusters, 45 pound barbell 30 Pull-ups Post times to comments.  

Continue Reading →

CrossFit

Skill: Handstand progressions WOD: In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 15 minutes of: 10 Scissor Lunges (jumping lunge) 5 Dumbbell Push Press, AHAP 5 Burpee Box Jump Overs, 24″/20″ Post efforts and rounds […]

Continue Reading →

CrossFit

Strength: M.E. High Bar Back Squat 3-3-1-1-1 Conditioning: 5 sets of 2 min. intervals: 10 Pull-ups 15 Kettlebell Swings 20 Mt. Climbers (You have 2:00 to complete the work. Rest with remaining time until the next interval) Post loads and efforts to comments.

Continue Reading →

CrossFit

Are you guys keeping up with your Mobility? If not…get to work!   Strength: A1) Ring Push-ups 4x 8-10 ~rest :30-:45~ A2) Single-arm Row 4×10-12 ~rest :30-:45~ Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows 20 Box Jumps 200 Meter Run Post loads and rounds to comments. […]

Continue Reading →