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October 2017

Oct 16th,2017

2017-10-15T21:34:24+00:00

RXD 4 Strict Pullup 4 Strict Ring Dip EMOM 4min 4 Chest to bar Pull up EMOM 4min 5 Wall Climbs EMOM 4min 6 Toes to Bar 6 Ring Pushup EMOM 4min Fitness 4 Hard Ring Rows 4 Hard Box Dips EMOM 4min 8 Jumping Chest to bar pull ups EMOM 4min 3 Wall Climbs [...]

October 13th

2017-10-08T16:37:40+00:00

FRIDAY THE THIRTEENTH ( oooooh spooky! ) RXD 30sec DB Single Arm Carry 30sec DB Suitcase Deadlift (right) 30sec Hip Extensions 30sec Superman Hold 30sec DB Suitcase Deadlift (left) 30sec DB Single Arm Carry 1min rest 4 Rounds 55/35lb Dumbbells Fitness 30sec DB Single Arm Carry 30sec DB Suitcase Deadlift (right) 30sec Hip Extensions 30sec [...]

October 12th

2017-10-08T14:11:54+00:00

RXD 1000m Row 30 Russian twists with MB (20/14lbs) 15 Turkish Get Ups (55/35lbs) Fitness 1000m Row 30 Russian twists with MB 10 Turkish Get Ups (Bonus Sprints after workout.) Today we switching things up a bit. No Barbell, no heavy loads, and a long-ish Row to kick the Workout off. We wanted a sub [...]

October 11th

2017-10-08T14:09:19+00:00

RXD 10 Squat Clean (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Snatch (95/65lbs) 10 Squat Snatch (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Clean (155/115lbs) Fitness 6-8-10 Front Squat Hang Power Clean Power Snatch Hang Power Snatch If you like lots of barbell movements in one workout, this [...]

October 10th

2017-10-08T14:04:42+00:00

RXD 10 HSPU 10 Shuttle Sprints 40 Single Unders AMRAP 10min Fitness 10 Pike Pushups 10 Shuttle Sprints 30 Single Unders AMRAP 10min We wanted a simple triplet for today that included some running. We haven’t done Shuttle Runs in a while, so we decided to include them, along with Single Unders, which if you [...]

October 9th

2017-10-08T14:04:53+00:00

RXD 3 OH Squat @ 80% EMOM for 5min rest 2min 5 OH Squat @ 70% EMOM for 5min rest 2min 7 OH Squat @ 60% EMOM for 5min Fitness 3 OH Squat Every 90sec for 4 rounds rest 2.5min 5 OH Squat Every 90sec for 4 rounds rest 2.5min 7 OH Squat Every 90sec [...]

October 6th

2017-10-06T13:19:33+00:00

RX'D 40 Double Unders 20 DB Single Arm Power Snatch (right arm) 40 Double Unders 20 DB Single Arm Push Press (right arm) 40 Double Unders 40 DB Slams 40 Burpees 40 Double Unders 20 DB Single Arm Push Press (left arm) 40 Double Under 20 DB Single Arm Power Snatch (left arm) 45/25lb Dumbbells [...]

October 5th

2017-10-04T14:02:03+00:00

RX 30 Back Squats (205/115lbs) 1Mile Run Fitness 10 Back Squats 400m Run 3 Rounds "San Francisco Crippler" The intention of this workout is in it’s name. 🙂 Ha! Not really that bad, but it definitely has an interesting effect during and after the workout. If you aren’t feeling a little sore from yesterday’s barbell [...]