Today’s WOD: RRCF Obstacle Course (come in to find out what fun we are partaking in!) Post efforts and impressions to comments.   Good luck to all the RRCF athletes down in Houston this weekend. The Oktoberfest Obliteration looks like a tough and challenging event. Represent well, and kick some butt!  

M.E.B.B: 1 arm Shoulder Press WOD: Every minute on the minute, for 10 minutes, complete: 6 Gobblet Squats 6 Burpees Post loads and efforts to comments.   A big “good-luck” goes out to Bruce, Bailey, Jeramie, Amber and coach Steph as they head down to Houston to compete in the Oktoberfest Obliteration III event. Here [...]

Today’s WOD: 5 Rounds: 2 hand Farmers Carry, 50 meters (as heavy & fast as possible) 30 Double-Unders rest between rounds Post loads to comments.   Using a Real Target- I am UnScared “The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails.” – William Arthur Ward

M.E.B.B: Overhead Squat 3-3-3-3-3 WOD: 2 rounds of: 200 meter Waiter Walk 15 Pull-ups 200 meter Waiter Walk 15 Chin-ups Post loads and impressions to comments.   Elite Nutrition- CrossFit Journal Mmmmmm, Butter! Better Butter on the Whole30, Version 5.0- Whole9 Blog  

Today’s WOD: 10-9-8-7-6-5-4-3-2-1 reps of: Split Squats Kettlebell Swings Push-ups See Friday’s post about neck positioning. We will review this, again, today with some more exercises as well as the movements in our WOD. This WOD is NOT FOR TIME. We are working on perfect form. You can scale up/down if needed, as long as [...]

M.E.B.B: Clean 2-2-2-2-2 WOD: 5 rounds of: Scooter Crawls, 80 ft. 10 Box Jumps Post loads and time to comments.   “How you meet the bar, is how you meet life.” — Josh Bunch

Today’s WOD: Every minute on the minute for 15 minutes: Back Squat, 2 reps Use a weight that can be moved dynamically from the bottom of the squat. Control the weight down and explode up, pause at the top and repeat. Post loads and impressions to comments. (In the video above, watch the approach these guys have [...]

Today’s WOD: 1min Row @ 90%, rest 4 min x 4 10 min. active rest- Mobility work with coach – 1min Row @ 90%, rest 4 min x 4 Record meters in each round and post to comments. See if you stay consistent across all 8 rounds. DON’T FORGET ABOUT THESE UPCOMING EVENTS: October 21st, [...]

M.E.B.B: 1 arm Dumbbell Press 5-5-5-5-5 WOD: 21-15-9 reps for time of: Thrusters, 95 pounds Pull-ups Don’t reach for the bar – keep head straight and look directly forward.  The inner “Boz” will be with the coaches today: “No-rep!” on any neck faults. Post loads and times to comments.   Butterfly Neck- KStarr “A Language [...]

Today’s WOD: For time: 100 Double-unders 80 KB Swings 60 Box Jumps 40 Pushups (release hands @ bottom, no kipping/worming) 20 Scissor Lunges (1R/1L = 1 rep) 10 HSPU Post time to comments.