January 9, 2014

Jessica putting in a little solo time on the rower.

Quick Fact:  Jessica rowed crew in college.

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WE ARE NEVER SATISFIED:

The staff at CrossFit RXD is never satisfied.  COMPLACENCY IS THE ENEMY.  We are continually looking at ways to improve RXD, whether physically, programming or otherwise.  As mentioned in yesterday’s blog we will be changing the class schedule slightly, adding an extra class on Friday, specialty class on Wednesday and extra hour of Open Gym on Sundays.  We have also purchased new equipment that arrives this week and next week: Power Cage, Plyo Boxes, KB’s, Dumbbells, Wallball Targets, and Air Dyne style bikes.  There are a lot of other things in the works, but I will save that for a later blog.  Just know that we are never satisfied and are always looking to improve RXD for YOU.

As always we are open to suggestions and feedback.  Email info@crossfitrxd.com

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WOD:

Five rounds for time:

Fitness:

9 Box Jumps 30/24

6 HSPU (Scale is seated DB Press)

3 Power Cleans (185/135)

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Performance:

9 Box Jumps (30/24)

6 Deficit HSPU (2x 45’s/1x 45’s)

3 Hang Power Cleans (225/155)

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WOD Tips:  The first thing you notice in this workout is these are TOUGH movements and the second thing is that the reps or volume is low.  This is the workout where you want to challenge yourself.  Because the volume isn’t high you can challenge yourself to do HSPU (if physically possible) or a heavier weight on the power cleans.

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Supplemental Performance Training:

Snatch

5 sets x 1.1.1

Building to a heavy.

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EMOM 10 minutes

2 rope climbs

*If you are unable to complete the required rope climbs within the minute, it turns into an AMRAP.

Be sure to wear protective clothing!

No, SERIOUSLY wear tights or something to prevent rope burn and scarring)