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Workout of the Day

CrossFit

Strength: Spend 20 min. to find/build up to: 1 rep M.E. Snatch Conditioning: Tabata Friday!!! (6 intervals each) Row (for total calories) Sit-ups (total reps) Push-ups (total reps) Post loads and reps to comments.  

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CrossFit

Skill: Spend 15 Minutes: MOTM: Handstands a) Kick-up to handstand drills b) Free standing for time (goal- 10 sec.) Conditioning: AMRAP in 12 Run 200m Pull-ups (ME Strict+ ME kipping*) *Rx’d folks: Knock-out as many strict pull-ups as you can, without coming off the bar, and immediately transition into as many kipping pull-ups as you […]

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CrossFit

Strength: Spend 20 min. to find/build up to: 1rep M.E. Push-Press Conditioning: 3 sets of: 3 min. of work/3 min. of rest for¬†AMRAP of: 6 Hang Clean 12 Box Jumps *Continue next round where you left off.  

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RRCF- 6 Years

Skill: Spend 7 minutes at each movement Skin the Cat Tripod* Headstand Hold/progression to handstand *head position-please watch if you have never done this before. Conditioning: AMRAP in 10 minutes of: 30 Double-unders 20 Alternating DB Ground to Overhead 10 Burpees Post efforts and rounds to comments. Well folks….it’s been 6 years of fitness, friendship […]

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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

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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 […]

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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 […]

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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.

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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.  

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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.

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