December 5, 2013

Christmas Party Countdown: 9 Days

Update:  There are 108 people registered for the Christmas Party.

An email will go out this week on how to log in to Zen Planner to pay for the Christmas Party.

Having second thoughts about not signing up?

Email bryan@crossfitrxd.com ASAP and we can get you signed up.

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Have you seen our new Renegade Barbell tees and tanks?

If you were wondering about Renegade, it’s what we call RXD’s alter ego.  Last year while attending the Outlaw Camp, several coaches started a lifting group that we named the Renegade Barbell Club.  It’s not really a club, but it is our way to share our love for lifting weights.

We hope you share our love for weightlifting and for our new T-shirts and tanks.

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WOD:

1000m Row

40 Wallballs (20/14)

800m Run

30 Wallballs

500m Row

20 Wallballs

400m Run

10 Wallballs

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WOD Tips:  There are no secrets with this workout, it’s what we would call a grinder.  A grinder is a long difficult workout you fight your way through the best you can.  For more performance athletes, I would just recommend you attempt go UNBROKEN on all the wallballs.  Take a few extra seconds to gather yourself and catch your breath before picking up the ball.  

There will be a Time Cap of 25 minutes for this workout 

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Supplemental Performance Training:

Back Squat

5 reps @70-75%

3 reps @ 75-80%

1 rep@ 80-85%

5 reps @ 75-80%

3 reps @ 80-85%

1 rep @ 85-90%

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4x 1 minute weighted plank holds @55/35