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November 2017

Nov 17, 2017

2017-11-16T08:37:36+00:00

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 16,2017

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

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 15, 2017

2017-11-14T19:57:01+00:00

Today's Training: RXD 3 Negative Pullups 6 Toes to Bar 9 HSPU 3 Rounds Fitness 3 Negative/Jumping Pullups 6 Hanging Leg Raises 9 Pike Pushups 3 Rounds After the heavy leg and demand of Monday and Tuesday’s workouts, today we are going to embark on a shoulder-intensive gymnastic triplet that will is intended on being [...]

Nov 14th, 2017

2017-11-12T20:24:20+00:00

RXD 15-12-9-6-3 DB Front Rack Walking Lunges (55/35lbs) (each side) Heel Taps DB Front Squats Fitness 15-12-9-6 DB Front Rack Walking Lunges Heel Taps DB Front Squats   For both the Lunges and the Heel Taps, the number of reps stated is done PER side. So, basically, you will double the reps for those two [...]

Nov 13th, 2017

2017-11-12T19:47:36+00:00

Workout of the Day RXD 1-2-3-4-5… Deadlift (275/185lbs) Over Unders AMRAP 10min Fitness 1-2-3-4-5… Deadlift Step Over Unders AMRAP 10min   A nice little heavy couplet for today. The loading on the Deadlift is intended to be heavy. Perhaps not for the first few rounds, but by the end of the workout. We wanted a [...]

Nov. 10th, 2017

2017-11-10T06:53:47+00:00

RXD 50 Wall Ball (14/10lbs) 200m KB Carry (24/16kg) 2min Side Plank Hold 200m KB Carry 50 Wall Ball Fitness 15 Wall Ball 100m KB Carry (24/16kg) 1min Side Plank Hold 3 Rounds Nothing fancy about today, just a little grunt work with a 2min hold in between. It is actually lighter than usual. Feel [...]

Nov 9th,2017

2017-11-08T05:41:21+00:00

"ROSS" 400m Run 20 Pullups 20 Pushpress 95/65 400m Run 20 Thrusters 95/65 20 Burpees 400m Run    

Nov 8th,2017

2017-11-07T21:31:42+00:00

RXD Front Squat 3-3-3-3-3 Fitness Front Squat 3-3-3-3-3 Strength Day! Front Squat to be specific. This will set everyone up nicely for the Fitness Testing Workout ‘Pain Optional’ at the end of the month. It will give them a good idea where they are at with their submaximal loads and they should be able to [...]

Nov 7th, 2017

2017-11-06T19:53:47+00:00

RXD ‘The Fast and the Furious’ 15 Burpees 400m Run 15 Pullups 3 Rounds Fitness ‘The Fast and the Furious’ 15 Burpees 400m Run 15 Jumping Pullups 3 Rounds The goal is to try do everything as unbroken as possible. For those people on the cusp of being able to do big Pullup sets, have [...]

Nov 6th, 2017

2017-11-05T11:47:46+00:00

Workout "The Chief" RXD 3 Power Cleans (135/95lbs) 6 Pushups 9 Squats AMRAP 3min Rest 1 minute 5 Rounds Fitness 2 Power Cleans 4 Pushups 6 Squats AMRAP 3min Rest 1 minute 5 Rounds We realised we have never programmed ‘The Chief’ before! We are not sure why, as it is so great! It was [...]