March 11, 2014

Always Fun Times At RXD!

–

FREE INTRO CLASSES TODAY @ 7AM & 6PM 

–

CrossFit Open Update:

We are 2 of 5 weeks in and RXD is battling for a spot in Regionals.

Our gym is currently in 27th place out 241 gyms.

We currently have FOUR girls rankd in the top 75 women in So Cal.

Bryan had the 2nd highest score on 14.2 in the World in his Masters Division.

We have Friday Night Lights again this Friday at 6pm.  Come cheer on Team RXD!!!

–

STRENGTH:

Weighted Pull-ups

5 sets x 3 reps

*If did 14.2 on Sunday or Monday, DO NOT DO THESE!
Substitute Weighted Ring Dips instead.

–

WOD:

AMRAP 8 minutes:

3,6,9,12,15…

Front Squats 115/80

Burpee over Bar

–

Supplemental Performance Training:

Build to a Heavy Jerk

In 15 minutes

Then:

EMOM 10 minutes

1 Clean & Jerk @ 85%

 –

 5 sets of:

5 burpees and then sprint from the Garage door to
Fence and Back

(Rest 2 min)