Clik here to view.
Monday, November 5, 2018
181105: Overhead Squat Heavy Single Snatch Balance Heavy Single Snatch Heavy Single OR Overhead Squat 3 Sets of 5 Pausing Snatch Deadlift 3 Sets of 5 Power Snatch 3 Sets of 5
View ArticleClik here to view.
Tuesday, November 6, 2018
181106: Bench Press 3×10 @80-85% of 10RM. 2:00-3:00 b/t -then– “Outside In” For Time: 600 Meter Run 21 Power Cleans (155/105) 600 Meter Run 21 Burpee Box Jump Overs (30/24) — 630 Skills: Deadlift...
View ArticleClik here to view.
Wednesday, November 7, 2018
181107: Back Squat 3×5. 4s Pause in Bottom. 2:00 b/t Sets. Ascending. –then– “Long Game” 4 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest
View ArticleClik here to view.
Thursday, November 8, 2018
181108: “Troubled Water” For Time: 2k Row 100 Double Unders 1k Run 10 Rounds of “Bindy” * *4 Pull ups, 8 Push ups, 12 Alternating Lunges — 630 Yoga with Bee
View ArticleClik here to view.
Friday, November 9, 2018
181109: Deadlift Cluster. 3×3.3.3. Rest 20s b/t lifts. 2:00 b/t Sets. ~75-85%. Ascend as able. –then– “Half & Half” 7 Rounds for time of: 7 Toes to Bar 14 Dumbbell Deadlifts (50/35)
View ArticleClik here to view.
Saturday, November 10, 2018
181110: “Pop, Lock, and Drop it” Teams of 3 For Time: 100 Hang Power Cleans (115/80) 200/140 Calorie Bike 80 Thrusters (115/80) 600m Farmer’s Carry (70/53) 60 Squat Cleans (115/80)
View ArticleClik here to view.
Sunday, November 11, 2018
181111: 15 min: Handstand Practice –then– EMOM 16: 1- 20s-30s Freestanding Headstand 2- 15 Hollow Rocks 3- 20s-30s Box-assisted Pike Handstand Walk 4- 10s-15s L-sit –then– Finisher: Tabata Row for...
View ArticleClik here to view.
Monday, November 12, 2018
181112: Happy Veteran’s Day! Bench Press 3×10 @85-90% of 10RM. 2:00-3:00 b/t –then- “Moonlight” 3 Rounds: 1 Minute Toes to Bar 1 Minute Reverse Lunges 1 Minute Single Arm Dumbbell Push Press (50/35) 1...
View ArticleClik here to view.
Tuesday, November 13, 2018
181113: “Run’s House” 3 Rounds: 600 Meter Run 15 Hang Squat Snatches (75/55) 6 Muscle ups — 630 Skills: Cleans -then- 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang...
View ArticleClik here to view.
Wednesday, November 14, 2018
181114: Deadlift Cluster. 4×2.2.2. Rest 25s b/t lifts. 2:00 b/t Sets. ~85-90%. Ascend as able. –then- “Guard Rail” AMRAP 3: 12/9 Calorie Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 12/9...
View ArticleClik here to view.
Thursday, November 15, 2018
181115: “Steak and Eggs” For Time: 75/50 Calorie Row 120 Double Unders 40 Kettlebell Snatch (53/35)* 120 Double Unders 75/50 Calorie Row NOTE: *20/ Snatches per arm — 6:30 Yoga with Bee
View ArticleClik here to view.
Friday, November 16, 2018
181116: Front Squat 4×4. 4s Pause in Bottom. 2:00 b/t Sets. Ascending. -then– “3 Yards” AMRAP 12: 3 Thrusters (95/65) 3 Pull ups 3 Calorie Bike 6 Thrusters (95/65) 6 Pull ups 6 Calorie Bike 9...
View Article**Holiday Events & Special Hours**
Upcoming CrossFit RX Community Events: Happy Friendsgiving Potluck Saturday, Nov 17 Charity Fundraiser “Big Love” WOD Tuesday, Dec 11 Gym Annual Holiday Party...
View ArticleSaturday 181117
CrossFit Rx – CrossFit Get Warm – 5 min of: (No Measure) Row, run, bike, Ski, jump rope, or do movement work. Get your heart pumping! Break a sweat! Power Clean (Cluster 4×1.1. /12s between lifts. 2:00...
View ArticleClik here to view.
Saturday, November 17, 2018
181117: Power Clean Cluster 4×1.1. /12s between lifts. 2:00 between Sets. Build to Heavy. –then– “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run
View ArticleSunday 181118
CrossFit Rx – CrossFit SKILL-NASTICS (No Measure) Ring Progressions 3 sets for quality… 30 sec – Ring Plank hold – hollow body 8-12 reps – Ring Rows – hollow body, elevate feet to scale up 4-6 reps –...
View ArticleWednesday 181121
CrossFit Rx – CrossFit Deadlift (4×3.2.2. 25s b/t lifts. 2:00 b/t Sets. ~80-90%) “3 Up, 3 Down” (AMRAP – Reps) AMRAP 3: Buy-In: 18/15 Calorie Bike Directly Into.. 12 Deadlifts (185/135), 12 Lateral...
View ArticleClik here to view.
Thursday 181122
CrossFit Rx – CrossFit Announcement **GYM CLOSED** Happy Thanksgiving!!
View ArticleSaturday 181124
CrossFit Rx – CrossFit “Boats and Toes” (Time) Teams of 3 For Time: 50-40-30-20-10: Calorie Row Burpee Box Jump Over (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches*Round 1 Barbell:...
View Article