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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June 21, 2017

Who is that person that continually pushes you, who waits for you to finish your workout and cheers you on during? Is it a Coach? A TP (Training Partner)? We are proud that this is a normal thing everyday at RXD! Keep it up guys! … A)...

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June 20, 2017

The heat is starting to set it– GOOD THING WE HAVE OUR “BIG-ASS FAN” BLASTING for all you heat-of-the-day CrossFitters! Still be sure to bring extra water and take breaks if you are feeling like the heat is bothering you. Always...

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June 19, 2017

(WOD) … 6/19/2017 … A) BACK SQUAT 5,3,1,5,3,1 …Rest 3 Mins… … B) EMOM 10 MINS ODD: 10 THRUSTERS (95/65) EVEN: 10 BOX JUMPS (24/20) … (SUPPLEMENTAL) … A) PAUSE SNATCH **pause 1″ off ground, then at...

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June 17, 2017

COMING IN HOT!!! ANOTHER FUN FILLED POWER HOUR! … (WOD) … 6/17/2017 … 4 SETS: A1) WEIGHTED HANGING KNEE RAISES X10 A2) STRICT KLOKOV PRESS X8 … 4 SETS: B1) HIGH HANDLE SLED PUSH X50M B2) TEMPO HAMMER CURL (3X11) X12 B3)...

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June 16, 2017

We couldn’t have said it any better Sergio! “Not exactly where I want to be, but better than I was”. Wise words from one of our loyal members. Thank you for the great perspective. … (WOD) … 6/16/2017 … A)...

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