July 8, 2017

(POWER HOUR WOD) … A) LATERAL RAISE PYRAMID *DO 1 REP, AND PAUSE, THEN 2 AND PAUSE, 3 AND PAUSE, ALL THE WAY TO 10, THEN BACK DOWN TO 1** … 4 SETS: B1) 100M FARMER’S WALK *HEAVY* B2) RUSSIAN TWISTS X10 PER SIDE (HEAVY) … 4...

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July 7, 2017

Ready for the weekend again? Enjoying the beach? A Party? Whatever you do, be safe and wear your RXD Shirts and tag CrossFit RXD and #reprxd for your own shout out! … (WOD) … 7/7/2017 … A) COMPLETE 5 SETS: 200M RUN 10 POWER...

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July 6, 2017

(WOD) … 7/6/2017 … A) For Time: 800 Meter Run 800 Meter Row 600 Meter Run 600 Meter Row 400 Meter Run 400 Meter Row 200 Meter Run 200 Meter Row … Running and Rowing will improve your aerobic capacity, making your workouts with...

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July 5, 2017

Hope everyone enjoyed their time with families celebrating this great country of ours, and perhaps some time off of work! Back to the grind! … (WOD) … A) BACK SQUATS 3,2,13,2,1 …Rest 3-4 Mins… … B) AMRAP 10 MINS: 10...

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July 3, 2017

Bob and Paige taking that #reprxd serious on a nice hike this sunny 4th of July weekend! What are your big plans? … (WOD) … 7/3/2017 … “BARBARA” 5 ROUNDS EACH FOR TIME OF: 20 PULL-UPS 30 PUSH-UPS 40 SIT-UPS 50 SQUATS...

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July 1, 2017

(POWER HOUR WOD) … *COMPLETE 2 SETS BEFORE LETTING GO OF KB* A1) KB RDL X11 (53/35) A2) 100M FARMERS WALK X4 TOTAL SETS … B) TEMPO PULL-UP (21X1) X6 … 4 SETS: C1) BANDED REVERSE CURLS X17 C2) RING FACE PULL X9 … 4 SETS...

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June 30, 2017

**REMINDER** Monday July 3rd gym will be open 8AM and 10AM Classes only, Open Gym 8AM-12PM, and CLOSED** on July 4th** … (WOD) … 6/30/2017 … A) AMRAP 5 MINS: 5 HANG SQUAT CLEANS (115/75) 5 SHOULDER TO OVERHEAD 5 BURPEES OVER...

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June 28, 2017

(WOD) … 6/28/2017 … A) 5 SETS: 5 DEADLIFT (275/185) 15 WALLBALLS (20/14) 400M RUN …Rest 3 Mins… … (SUPPLEMENTAL) … A) SNATCH+HANG SNATCH+OHS 1+1+1 AT 80%+ X5 SETS … B) CLEAN PULLS 3,3,3 AT 85%+...

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June 27, 2017

EVERYONE’S FAVORITE WORKOUT! Now remember, this is a test, so treat it as such. Short, sweet and necessary. This will give you an idea of how far you have come since the last time you did this WOD. Be sure to write these times down to...

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June 26, 2017

(WOD) … 6/26/2017 … A) 2 PUSH PRESS AT 75% …Rest 1-2 Mins… X6 Sets … B) IN 12 MINS: 1 MIN DOUBLE UNDERS 1 MIN ALTERNATING DB SNATCHES (50/35) 2 MINS DOUBLE UNDERS 2 MINS ALTERNATING DB SNATCHES 3 MINS DOUBLE UNDERS 3...

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June 22, 2017

#tbt to 15.1! How great it is to be surrounded by such a great group of people. … (WOD) … 6/22/2017 … A) AMRAP 20 MINS 400M RUN 21 OVERHEAD SQUATS (75/55) 12 BURPEES …  

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