CrossFit RX

Thursday, May 23, 2013

crossadmin — Thu, 23 May 2013 01:01:32 +0000

130523:

“The Big Clean Complex”
6 sets of the following complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

-then-

50 Weighted abmat situps, for load & time.
NOTE: Weight must be held BEHIND head

Wednesday, May 22, 2013

crossadmin — Wed, 22 May 2013 01:43:13 +0000

130522:

10 Minutes: Learn/practice handstands OR Max distance handstand walk test

-then-

“Annie”
50-40-30-20-10
Double Unders
Situps

-then-

5 x 40 M Sled Pull, for load. NOTE: Rest as needed between efforts.

Tuesday, May 21, 2013

crossadmin — Tue, 21 May 2013 01:36:34 +0000

Ninja-child

130521:

12 Minutes to Find a 1 RM Snatch

-then-

12 Minutes to Find a 1 RM Clean & Jerk

-then-

Team Row 2000 Meters
NOTE: While one person rows, others must hold plank position; no size limit for teams

Monday, May 20, 2013

crossadmin — Mon, 20 May 2013 01:01:45 +0000

130520:

12 Minutes: Snatch Practice OR 5 x 5 Snatch Balance, increasing weight

-then-

“Tabata Something Else”
Complete 32 Intervals of 20sec work / 10sec rest
1-8 Pullups
9-16 Pushups
17-24 Situps
25-32 Squats

The Photos Say It All…

crossadmin — Mon, 20 May 2013 00:34:00 +0000

The podium never looked better…

Fighting to the Finish — CRFX @ Regionals

crossadmin — Sun, 19 May 2013 11:47:24 +0000

Today is the day where we’ll discover the fittest of the Dirty South… Y’all our CFRX athletes have given this competition everything. This is what they trained so hard to do. Today is the race to the finish so let’s give them our all! Good luck CFRX — we’re here to see you all the way to the podium. PROVEN.

Kelly Reppin’ Day 2′s Heavy Deadlifts… So Proud!

UPDATES (SUN):

FINAL STANDINGS
Team CFRX — THEY DID IT!!! TEAM CFRX IS GOING TO THE GAMES!!! AWESOME JOB Y’ALL!!!
Emily Friedman — Congrats to Em F for snagging a 3rd place finish and a ticket to the Games!
Emily Bridgers — Incredible effort from Em B snagging a 5th place finish… we’re so proud of you!

Sunday, May 19, 2013

crossadmin — Sun, 19 May 2013 01:01:03 +0000

Not a Goat

130519:

“Goat Day”
OTM x 20
Odd: Goat 1
Even: Goat 2

Saturday, May 18, 2013

crossadmin — Sat, 18 May 2013 01:01:43 +0000

130518:

0900 Mystery WOD
1000 Team WOD

Friday, May 17, 2013

crossadmin — Fri, 17 May 2013 01:10:40 +0000

130517:

“DT”
5 Rounds:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

Thursday, May 16, 2013

crossadmin — Thu, 16 May 2013 01:23:18 +0000

130516:

10 Minutes to:
5 x 5 Clean Pulls @ 65% OR Learn/practice Deadlift

-then-

“Diane”
21-15-9
Deadlifts (225#/155#)
HSPUs

-then-

50 V-ups, for time. EMOM do 2 Burpees.

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6 pm skills: Deadlift & Medball Clean