So you think YOU had a bad workout? Matthias Steiner, defending Olympic Champion of Germany, drops a 432 lbs. snatch on his neck. He managed to walk away but he was unable to continue in the competition. Tall Clean Practice, 15 minutes (Go for a...
Read moreLove these girls! Front Squat 5×3 GO AS HEAVY AS POSSIBLE Rest 90 seconds between sets Then: Smutty Vunderbar 4 Rounds For TIme: 20 Kettlebell Swings (70, 53) 200 Meter Run
Read moreWHAT KIND OF BEAR ARE YOU? 7 Bear Complex @ 135/95 50 Double-Unders 5 Bear Complex @ 155/105 50 Double-Unders 3 Bear Complex @ 185/120 50 Double-Unders Notes: 1 Bear Complex = 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind...
Read moreEvery month I look forward to reviewing our attendance numbers and seeing who has shown commitment and dedication to their fitness. This month was no exception. One thing that stood out to me this month is all the new names on the list...
Read moreSince joining RXD in June, Franklin has lost 12 lbs. How did he do it? Dedication. He attended 22 training sessions (best of the month) during the month of July. Great job Franklin! In teams of two complete the following: 100 Pull-ups 150...
Read more8am class and special guest, Tammy McDonald from CrossFit Get Lifted. Take 12 minutes to work up to a Heavy Split Jerk with perfect form. Then: 3 Rounds For Time: 50 Double Unders 7 Jerks (185, 135) 21 Toes to Bar
Read moreTake 30 minutes to find a 1 rep max snatch Then: Amanda 9-7-5 of: Muscle-Ups Snatches (full squat) 135/95# Assistance: 3 sets of 10 bent over barbell rows, choose your weight
Read moreThank you so much to everyone that showed up to assist with laying the rubber mats for our new location. We are well on our way to THE NEW RXD. The paint is on the walls, bathrooms being installed, mats on the floor, olympic lifting wood...
Read moreBack Squat: 8 reps @ 75% 5 reps @ 80% 5 reps @ 85% 3 reps @ 90% 3 reps @ 95% (Rest 1:00-2:00 between sets) Then: Diane 21-15-9 Deadlifts (225/155) HSPU Assistance: 3 sets of 10 weighted hip extensions
Read moreTake 15 minutes to establish a 1RM Clean & Jerk Then: 3 rounds for time of: Run 400m 7 Clean & Jerks @ 70% (of above) Assistance: 3 sets of max unbroken toes to bars (strict no kip) *Assistance work is to be done on your own after...
Read moreWhat an amazing showing by RXD today. All of our athletes gave everything they had on each and every event. Teams placed: 20, 29, 32, and 60 out of 78. The support crew came out in force. Over 20 friends and family made the drive to show their...
Read moreOn Saturday, July 28th, CrossFit RXD will have four teams participating in the WOD Gear Team Series competition. We participated in their previous event and enjoyed it immensely. It is well organized with great “CrossFit” WODs. Not to...
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