July 17, 2017

(WOD) … 7/17/2017 … A) 5 SETS: 20/15 CAL ROW 15 OHS (75/55) 10 C2B PULL-UPS …Rest 2 Mins… … (SUPPLEMENTAL) … A) EMOM 10 MINS 3 POWER SNATCHES (135/95) *not TnG* … B) SNATCH DEADLIFT 3,3,3,3,3 AT 85-90%...

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July 15, 2017

(POWER HOUR WOD) … 4 SETS: A1) BARBELL DRAG CURL X10 A2) BANDED CURL X25 A3) DB REVERSE CURL X15 … 3 SETS: B1) KB BENT OVER ROW X10 B2) SUPINATED INVERTED ROW X15 B3) CURTSEY LUNGE X8 EACH … 3 SETS: C1) SINGLE ARM ARNOLD PRESS...

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July 14, 2017

(WOD) … 7/14/2017 … A) 3 ROUNDS FOR TIME: 400M RUN 21 WALLBALLS (20/14) 15 TOES TO BAR 9 BURPEE BOX JUMP OVERS (24/20) … (BURN) … AMRAP 10 MINS: 10 CAL AD 10 BALL SLAMS 10 BURPEES 10 LEG RAISES …Rest 2 Mins… X2...

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July 13, 2017

(WOD) … 7/13/2017 … A) FOR TIME: 75/55 CAL ROW 100 PUSH-UPS 100 SIT-UPS 50 STRICT PULL-UPS 50 2-COUNT MOUNTAIN CLIMBERS 17/55 CAL ROW … A little #tbt to earlier today, lol and a little #reprxd from Whitney and David...

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July 12, 2017

(WOD) … 7/12/2017 … A) EVERY 5 MINS FOR 20 MINS: 20 BACK SQUATS (135/95) 15 RUSSIAN KBS (53/35) 10 HANG SQUAT CLEANS (135/95) … (SUPPLEMENTAL) … A) PAUSE SNATCH 3,3,1,1 AT 70%-80% *pause 1″ off ground and knee*...

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July 11, 2017

(WOD) … 7/11/2017 … A) 2 PUSH PRESS AT 75% X6 SETS …Rest 2-3 Mins… *Stabilize overhead for 2 secs* **Focus on drive** … B) 4-6 STRICT PULL-UPS (31X1) …Rest :30 B2) MAX REP PUSH-UPS …Rest :30 B3) :30...

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July 10, 2017

Let’s Lift! … A) CLEAN PULL+HANG POWER CLEAN+HANG SQUAT CLEAN+FRONT SQUAT X4 SETS AT 80% …Rest 2-3 Mins… … B) 1,2,3,4,5,6,7,8,9,10 HANG POWER CLEANS (155/105) BURPEES OVER BARBELL *12 Min cutoff* …...

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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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