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December 2017

Dec 14,2017


RDX Back Squat 4-4-4-4-4-4 Fitness Back Squat 4-4-4-4-4-4 It’s Back Squat day! This week is doing a number on the lower body. We almost always give it a break from either hinging (think Deadlift) or Squatting, but this week didn’t turn out like that, so make sure everyone is being smart with their recovery. We [...]

Dec 13th,2017


RDX 21-15-9 V-up Power Snatches (115/75 lb.) Fitness 21-15-9 Sit-ups Power Snatches   A quick little Gymnastics/Weightlifting couplet today with the good ol’ CrossFit rep scheme, 21-15-9. We still haven’t lifted anything THAT heavy this week. We are leaving that for tomorrow. The Snatch load should be moderate. This workout should be about speed and [...]

Dec 12,2017


RXD 12 Front Squats (95/65 lb.) 24 Box Jumps (24/20 in.) 12 OH Squats 5 Rounds Fitness 8 Front Squats 16 Fast Feet 8 OH Squats 5 Rounds Double whammy with the lower body today! Athletes may be sore from yesterday’s Step-up/Row combo, so make sure you give the lower body a little extra attention [...]

Dec 11th, 2017


RXD Min 1: 15 DB Push Jerks (55/35 lb.) Min 2: 15-/10-Cals Rower Min 3: 10 DB Box Step-ups 5 Rounds Fitness Min 1: 10 DB Push Jerks Min 2: 12-/8-Cals Rower Min 3: 10 Box Step-ups 5 Rounds A little task/time priority combo today. If you don’t already know, we are a fan of [...]

Dec 8th,2017


RXD 4 Front-Rack Lunges (135/95 lb.) 4 Shoulder-to-Overhead AMRAP 7 min. Fitness 4 Front-Rack Lunges 4 Shoulder-to-Overhead AMRAP 7 min. Today’s workout is a quick burst of energy with a moderate, yet challenging barbell complex. It’s 7 minutes of 4 Front-Rack Lunges (2 per leg, 4 total) and 4 Shoulder-to-Overhead, which can be completed as [...]

Dec 7th, 2017


RXD 50 Wall-Ball Shots 40 Push-ups 30 DB Front Squats (45/25 lb.) 20 Ring Dips 10 DB Thrusters 5 Wall Climbs Fitness 10 Wall-Ball Shots 8 Push-ups 6 DB Front Squats 4 Dips 2 DB Thrusters 4 Rounds Today we have a chipper that is descending in repetitions and is a combo of weightlifting movements [...]

Dec 6th ,2017


RXD Run 800 m Then: 35 Double-Unders 3 x 5-10-15-m shuttles (60 m) 5 rounds Run 800 m Fitness Run 600 m Then: 35 Single-Unders 3 x 5-10-15-m shuttles (60 m) 5 rounds Run 600 m The goal across the board is consistent movement and maintaining a pace that keeps their runs quick and their [...]

Dec 5th,2017


RXD Deadlift 5-3-1-3-5 Fitness Deadlift 5-3-3-3-5 The meat and potatoes of today’s workout is our Deadlift strength session, where athletes will work for upwards of 30 minutes to establish some heavy maxes for the day. If athletes have recently tested a 5, 3 or 1-rep max, they can choose to work off a percentage of [...]

Dec 4th, 2017


RXD 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (45/25 lb.) Air Squats Fitness 18-15-12 Burpee Box Step-Overs Single-Arm DB Hang Power Snatches Air Squats The intention of this workout is to be fast, with the bulk of the time being spent on Burpee Box Jump-Overs, so managing heart rate will be key! The [...]

Dec 1st, 2017


RXD 400-m Run 30 Strict HSPU 40 Box Jumps (20 in.) 400-m Run 20 Strict HSPU 30 Box Jumps 400-m Run Fitness 400-m Run 20 Pike Push-ups 40 Step-ups 200-m Run 20 Pike Push-ups 30 Step-ups 400-m Run Happy Friday! We are finishing out the week without heavy loading, just a triplet of running, jumping [...]