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November 2017

Nov 1st, 2017

2017-10-31T21:11:50+00:00

Workout of the Day RXD ‘FMS’ 5 BB Push Press (75/55lbs) 6 Toes to Bar 7 Thruster (75/55lbs) EMOM for as long as possible Fitness ‘FMS’ 6 BB Push Press (45/35lbs) 6 Situp 6 Thruster (45/35lbs) EMOM for as long as possible Ok, everyone, this is a fun one. The intention was to make it [...]

October 2017

Oct 31st, 2017 HALLOWEEN.

2017-10-29T12:23:36+00:00

Workout of the Day RXD Halloween Partner WOD Zombie Vs Humans Min 1: Zombie performs AMRAP Pullups Human watches Min 2: Zombie tries to catch Human in 100m Sprint. Min 3-5: Human performs 10 Burpees if they were caught, otherwise both rest Switch – Zombie becomes Human and Human becomes Zombie repeat with: Jumping Lunges [...]

Oct 30th, 2017

2017-10-29T09:43:46+00:00

Workout of the Day. RXD 0-5min Assault Bike 50/40cals 5-10min 30 Cluster (135/95lbs) 10-15min Run 800m 15min + 25 Squat Clean (135/95lbs) Fitness 0-5min Assault Bike 30/20cals 5-10min 30 Power Clean and Push Press 10-15min Run 800m 15min + 25 DB Squat Clean   The last EMOM Monday for the month! t is a great [...]

Oct 27th, 2017

2017-10-22T20:23:31+00:00

Workout of the Day RXD 6 Strict HSPU 6 1 MB Clean + 1 MB Front Squat 5 Rounds 6 HSPU 6 1 Front Squat + 1 Wall Ball 5 Rounds Fitness 6 Press 6 1 MB Clean + 1 MB Front Squat 5 Rounds 6 Press 6 1 Front Squat + 1 Wall Ball [...]

Oct 26th, 2017

2017-10-25T20:38:28+00:00

Workout of the Day 5min AMRAP Burpee 3min Hold at the bottom position in Ring Row rest 2min 5min AMRAP meters Row 3min Plank We love the setup of this workout. We know how hard Static Holds can be, which is why we don’t program them all that often (probably more than most though! Sorry [...]

Oct 25th, 2017

2017-10-22T20:14:30+00:00

Workout of the Day RXD Split Squat 2-2-2-2-2 Fitness Split Squat 2-2-2-2-2   With two longer more metabolic workouts this week, we are focusing today on lifting only. The split squat is a lunge performed in sequence with 2 reps on one leg and then 2 reps for performed on the other leg, so a [...]

Oct 24th,2017

2017-10-22T20:09:57+00:00

Workout of the Day: RXD 14 Parallette Passthroughs 7 Shoulder Press (95/65lbs) 14 Back Squat 7 Burpee Box Jump (24/20”) 5 Rounds Fitness 14 Passthroughs 7 Shoulder Press 14 Back Squat 7 Burpee Box Step Up 4 Rounds After yesterday’s interval style workout, today we are performing 5 rounds of a workout mixed with gymnastics [...]

Oct 23rd, 2017

2017-10-22T13:30:29+00:00

RXD: Odd minute: 3 Power Snatch (135/95lbs) Even minute: 200m Run 12 minutes (6 rounds) Fitness: Odd minute: 5 Power Snatch Even minute: 150m Run 12 minutes (6 rounds) This is an alternating EMOM coupling up a moderate to heavy barbell load mixed in with running on the opposite minutes. At the beginning of the [...]