January 29, 2013

THIS SUNDAY!!!

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COME SUPPORT YOUR RXD ATHLETES:

RXD has two team in the WINTER SHAKEDOWN, team competitions this Saturday, February 2nd.

The competition will be held at:

AXIOM CROSSFIT

8677 UTICA AVE. RANCHO CUCAMONGA, CA 91730

Our first WOD is at 9:35 and the event runs until 5pm.

Our teams are:

Erik Tilove, Ian Murphy, Ashlee Hunter, Brenda Greenbank

Bryan Wadkins, Derek Kennedy, Melisa Nelson, Cassandra Hawkins

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STRENGTH WOD

Front Squat x 3-5 reps

(Rest 10 seconds)

TALL Box Jumps x 1.1.1.1.1

(rest 5-7 seconds between singles)

(Rest 3 minutes)

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CONDITIONING WOD

For time:

Run 800 Meters

Immediately followed by,

Three rounds of:

15 Thrusters (95,65)

30 Double-Unders