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Wednesday 20211208
Workout – Metcon (Time) UGLY CHRISTMAS SWEATER * Give athletes 3 choices * Option 1:20 Rounds1 Devils Press (50s/35s)2 Dumbbell Thrusters (50s/35s)3 Burpee Box Jump Over (24/20) Option 2:10 Rounds2...
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Thursday 20211209
Announcement Happy Birthday Coach Chris and James Simpson!! Workout – Metcon (No Measure) DIRTY SANTA Every Minute (4 rounds) Min 1: 12/10 Calorie Assault Bike Min 2: 15 Kettlebell Swings (1.5/1) Min...
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Friday 20211210
Strength – Shoulder Press (1×8) Shoulder Press:– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM. Workout – Metcon (3 Rounds for reps)...
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CrossFit Rx – CrossFit Announcement Happy Birthday Ivan Paris!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** (This would be a great time for a good Old...
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Monday 20211213
Strength – Squat Snatch (10×3) 3 Squat Snatch x 10 sets @70% of 1RM Snatch* Complete a set every minute (10 minutes) * Workout – Metcon (AMRAP – Rounds and Reps) RUDOLPH Teams of 215 min AMRAP15/12...
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Tuesday 20211214
Announcement Happy Birthday Jonathan Parks!!! Strength – Back Squat (1×6) Back Squat:– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original...
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Wednesday 20211215
Workout Metcon (Time) VIXEN 20/15 Calorie Assault Bike30 Pull-Ups20/15 Calorie Assault Bike20 Strict Handstand Push Ups20/15 Calorie Assault Bike10 Burpee Pull-Ups20/15 Calorie Assault Bike20 Strict...
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Thursday 20211216
Strength – Shoulder Press (1×6) Shoulder Press:– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM. Workout – Metcon (Time) COMET...
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Athlete of the Monday Shane Smith
Name: Shane Smith How long have you been doing CrossFit? A little over 2 years! How long at CrossFit Rx? A little over 2 years, I started at CrossFit RX! What is the best advice that you have received...
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Friday 20211217
Announcement Happy Birthday Kim Oakley!! (not shown) Workout – Metcon (Time) CUPID 3 Rounds30 Wall Balls (20/14)60 Double Unders30 Toes to Bar60 Double Unders TARGET SCORETarget time: 14-16...
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Monday 20211220
Strength – Clean and Jerk (10×2) 2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk* Complete a set every minute (10 minutes) * Workout – Metcon (No Measure) THE SANTA CLAUS 4 Rounds1:00 Max...
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Tuesday 20211221
Announcement Happy Birthday Katrina Woods!! Strength – Back Pause Squats (1×4) – 5 sets x 2 reps* Complete a set every 90 seconds *Back Squat:– Establish a 4 RM for the day. Then, perform a drop set...
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Wednesday 20211222
Workout – Metcon (AMRAP – Rounds and Reps) CHRISTMAS VACATION 2:00 Amrap12/10 Calorie Row100 Burpee over Rower– Rest 1:00 –* Continue until 100 Burpees are completed * TARGET SCORETarget time: 14-16...
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Monday 20211227
Workout – Metcon (Time) GHOSTBUSTERS 4 Rounds8 Overhead Squats (115/80)8 Strict Handstand Push-Ups-At 10:00-4 Rounds12 Front Squats (115/80)12 Handstand Push-Ups TARGET SCORETarget time each set: 4-6...
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Tuesday 20211228
Announcement Happy Birthday Jaime Garcia!! Workout – Metcon (AMRAP – Rounds and Reps) “THAT’S A BIG TWINKIE” 2 min AMRAP8/7 Calorie Bike or 12/10 Calorie Row4 Power Cleans (185/125) or 4 Sandbag...
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Wednesday 20211229
Announcement Happy Birthday Lindsey Sizemore!! Workout – Metcon (7 Rounds for time) I AIN’T ‘FRAID OF NO GHOSTS 7 Rounds (New Round every 2:30)60 Double Unders3 Wall Walks*Scored by the time of each...
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Thursday 20211230
Workout – Metcon (Time) HE SLIMED ME Teams of 2 (4 rounds each) Partner 1:20/15 Calorie Assault Bike OR 29/21 Calorie Row Partner 2:15 Pull-ups15 Dumbbell Bench (50s/35s)15 V-Ups TARGET SCORETarget...
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Friday 20211231
Workout – Metcon (Time) WHO YOU GONNA CALL? For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) TARGET SCORE Target time: 10-12 minutes Time cap: 15 minutes SCALED...
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Athlete of the Monday January 2022 Lenet Rivas
Name: Lenet Rivas How long have you been doing CrossFit? 8 years How long at CrossFit Rx? 6 years What is the best advice that you have received in CrossFit? Go at your own pace and modify as needed....
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Monday 20220103
Workout Metcon (Time) NOAH’S ARK Teams of 2 (1:1)50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8 Women’s Calories TARGET SCORETarget time: 16-18 minutesTime cap: 22 minutes Scaled Options Teams of...
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