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Monthly Archives: November 2017


November 2017

Nov 30th,2017


RXD 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 Women: 45-65-95-115 Fitness 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Today’s workout specializes in a descending rep scheme of ascending weights of Olympic lifting. At the beginning of the [...]

Nov 30th,2017 2017-11-29T21:32:34+00:00

Nov 29th, 2017


RXD ‘Benchmark Workout’ Pain Optional EMOM 12min 3 Front squat (185/125lbs) AMRAP Ring Dip for the remaining minute Fitness ‘Benchmark Workout’ Pain Optional EMOM 12min 5 Front squat (95/65lbs) AMRAP 20-inch box Pushup for the remaining minute This is one of the ‘tougher’ Benchmark Workouts. It is designed to test athletes ability to lift a [...]

Nov 29th, 2017 2017-11-29T07:06:39+00:00

Nov 28th,2017


RXD 50-40-30-20-10 Double Unders Swings Weighted Situp Fitness 50-40-30-20-10 Double Unders/Attempts Swings Weighted Situp After yesterday’s upper body strength emphasis, we will embark on a longer aerobic effort which combines elements of jumping, hamstring fatigue, and core. The workout begins with 50 Double Unders, 50 Swings, and then 50 Weighted Situps. The workout progresses into [...]

Nov 28th,2017 2017-11-29T07:02:19+00:00

Nov 27th, 2017


RXD Press 3-3-3-3-3 Push Press 3-3-3-3-3 Fitness Press 3-3-3-3-3 Push Press 3-3-3-3-3   This week we will start off with a classic strength combination — a Press and Push Press for 5 sets of 3 reps. Athletes will complete 5 full sets of 3 on the Press before moving on to 5 full sets of [...]

Nov 27th, 2017 2017-11-26T21:47:33+00:00

Nov 24th,2017


RXD: ‘Gymnastics’ Kipping + Chest to Bar Pullups ‘Benchmark Workout’ Jerk Snatcher 20 Clean and Jerk 20 Snatch 95/65lbs Fitness: ‘Gymnastics’ Pullup ‘Benchmark Workout’ Jerk Snatcher 20 Clean and Jerk 20 Snatch 65/45lbs Happy Black Friday everyone. This is a fun quick little burner. Should take about 5-8 mins. Chose a weight that you can [...]

Nov 24th,2017 2017-11-24T07:42:59+00:00

Nov 22nd, 2017


RXD: 1min Plate OH Hold (25/15lbs) 12 Plate Overhead Walking Lunges 15 Plate Squats (Hold the plate out front and slightly up. Arms extended) 18 Plate Lateral Jump Overs 5 rounds Fitness: 1min Plate OH Hold 12 Plate Walking Lunges 15 Plate Squats 18 Plate Jumps 5 rounds Today we wanted everyone to squat, carry [...]

Nov 22nd, 2017 2017-11-21T19:12:10+00:00



By Logan Christiansen Its that special time of year again: The Holidays!! It's a magical time to get together with the ones you love, exchange gifts and maybe eat some crazy holiday food.  The Holidays bring emotion, family, memories and.... FOOD.  We all know it's the perfect recipe for a nutritional catastrophe, but fear [...]

HOLIDAY MEALS HACKS!!!!! 2017-11-21T20:20:19+00:00

Nov 21st, 2017


RXD: Weighted Pullup 5-3-1-1-1 Fitness: Pullup 5-5-5-5-5 Today we are working on single modality strength gymnastics. There are a few ways to attack this workout. If athletes are familiar with their Weighted Pullup numbers, they may perform it as a double overhand pronated grip. If this is the first time an athlete is performing a [...]

Nov 21st, 2017 2017-11-20T16:11:23+00:00

Nov 17, 2017


RXD "Outcast" 5 Power Clean (155/115lbs) 8 Pullups 30 Double Unders AMRAP 16min Fitness "Outcast" 5 Power Clean (75/55lbs) 8 Jumping Chest to Bar Pullups 50 Singles AMRAP 16min A great simple ‘CrossFit’ Triplet as one of our Benchmark Workouts. A moderately heavy weightlifting movement combined with a gymnastics and monostructural modality. A silent killer. [...]

Nov 17, 2017 2017-11-16T08:37:36+00:00

Nov 16,2017


RXD ‘Gymnastics’ Max Pushup ‘Weightlifting’ 1 Rep Max Back Squat Fitness ‘Gymnastics’ Max Pushup ‘Weightlifting’ 1 or 3 Rep Max Back Squat We use the pushup because its a great gymnastic movement to practice. Ideally your last pushup should look like your first pushup. The Back Squat is the pinnacle of our single modality weightlifting [...]

Nov 16,2017 2017-11-16T11:39:40+00:00