Crossfit Rxd

1.5.2021 ... Workout Metcon (No Measure) EMOM x 25 MINUTES*... MIN 1 - 15 Box Jumps MIN 2 - 20 Slam Balls (20/10) MIN 3 - 25 Russian KB Swings (53/35)|(35/26) MIN 4 - 20 Crossbody Mountain Climbers MIN 5 - 15 KB Sumo Deadlift High Pull See more

1.4.2021 ... Workout Power Clean (1x3) BASELINE WORKOUT... "NCX BASELINE I" I. ON A 15:00 RUNNING CLOCK... Establish a Heavy 3-Rep Power Clean (Score is Weight) -Rest as Needed b/t Efforts*- "NCX BASELINE I.II (Test)" (AMRAP - Rounds and Reps) (Test Flight! Jan 2021 Launch) II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans (115/75)|(75/55) 6 Push Press (Score is Rounds + Reps)

12.31.2020 ... Workout "OH...2020" (Time) FOR TIME... 50-40-30-20-10* Cal Bike 10-20-30-40-50 Burpees to a 6' Target 20-20-20-20-20 Sit-Ups *Alt. Calories: 40-30-25-15-8. -Hard Cap 30:00- (Score is Time) Post-Workout Strength Metcon (Weight) 3 SETS 14 Alt. DB Hammer Curls 7 Bottom Up Barbell Curls 7 Bottom Down Barbell Curls 7 Full Barbell Curls -Rest 1:30 b/t Sets- (Score is Weight)

11/13/2020 ... Strength Front Squat (5x5) ON A 12:00 RUNNING CLOCK...... 5x5 Front Squat* *Moderate for all sets (Score is Weight) Workout "REDLINE" (3 Rounds for time) 3 SETS 15-10-5 Front Squats (95/65)|(65/55) Cal Bike -Rest 1:30 b/t Sets- *Cal Option...12-8-4 (Score is Each Set for Time)

12.29.2020 ... Strength Metcon (Weight) 6 SETS*... 2 Tempo Clean Deadlifts (3130) + 1 Hang Power Clean + 1 Power Clean *Keep weight light-moderate. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 2:30 x 5 SETS 5 Power Cleans (135/95)|(95/65) 15 Toes to Bar 50 Double Unders (Score is Each Set for Time) KG BB: (60/45)|(45/30)

11/12/2020 ... Strength Push Press (5x5) ON A 12:00 RUNNING CLOCK...... 5x5 Push Press* *Moderate for all sets (Score is Weight) Workout Metcon (Time) FOR TIME 2 ROUNDS 60 Double Unders 12 Up-Downs Into... 6 ROUNDS 4 Push Press (135/95)|(95/65) 8 Toes to Bar Into... 2 ROUNDS 60 Double Unders 12 Up-Downs (Score is Time)

12/28/2020 ... Monday Warm-up Amrap 5 minutes:... 10 Air Squats 10 Glute Bridges 10 Up Downs 10 Hollow Rocks Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 - 5 Back Squats* MIN 2 - :40 Row** *Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above. **Increase pace each set. (Score is Weight) Workout Metcon (Time) FOR TIME 1500m/1200m Row 20 Back Squats (135/95)|(95/65) 1000m/800m Row 15 Back Squats 500m/600m Row 10 Back Squats -Hard 20:00 Cap- (Score is Time)

11/11/2020 ... Workout Jerry (Time) For Time:... 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. See more

HOME WOD WEDNESDAY 12/23/2020 ... Warm-up 3 Rounds (5:00 CAP) 35 Single Unders*... :30 Tuck Hold 7/7 SA DB Upright Row 7 Burpees *Round 2 - Big Jump Singles. / Round 3 - Double Attempts Workout Metcon (Time) 5 SETS: 15 Pushups 15 Tuck Jumps 15 Tuck Ups 15 Bench Dips :45 plank hold -Rest :30 b/t Sets- (No Measure)

11/10/2020 ... Strength Bench Press (5-4-3-5-4-3) 5-4-3-5-4-3*... Bench Press *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 11 MINUTES 10 Alt. DB Power Cleans (50/35)|(35/20) 50' OH Walking Lunges (R)* 15 Sit-Ups 50' OH Walking Lunges (L) *If unable to Lunge for distance complete 14 OH Lunges. (Score is Rounds + Reps

11/9/2020 ... Strength Hang Power Snatch (8-6-6-4) 8-6-6-4*... Hang Power Snatch *Keep weight moderate. (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 4:00 x 3 SETS 10 Hang Power Snatches (95/65)|(75/55) 15 Bar Facing Burpees 20 Box Jumps (24/20) (Score is Each Set for Time)

This month’s member of the month is Vicente Barajas! Vincente joined RXD back in Oct of 2019. He is part of the evening crew and you can usually catch him at our 6:30pm class! Fun fact - he learned about Crossfit from his cousin, Zury!... Vincente gives CrossFit the credit for saving his life. He hopes to continue to get stronger and lose weight as he carries on in his CrossFit journey! Vincente loves deadlifts and push ups, but hates burpees and rowing. Some interesting facts about Vincente that you may not know: 1. He loves bowling and cooking. 2. One of his biggest life achievements is owning his own business. 3. He is a grandfather, and he beat cancer! When asked to describe Rxd in his own words, Vincente said It's the place where it helped me get my life back. We are so honored to be a part of your journey, Vincente. Thank you for joining the RXD family last year - we have been honored to help in your health and fitness journey and we are so amazed by all you have accomplished!!! Congratulations on Member of the Month! Enjoy your special parking spot!

11/6/2020 ... Strength Metcon (Weight) 5 SETS... 2 Hang Power Cleans + 2 Power Cleans + 2 Front Squats (Score is Weight) Workout Metcon (AMRAP - Reps) EVERY 3:00 x 5 SETS 12 Toes to Bar 15/12 Cal Row Max Power Cleans (135/95)|(95/65) -Rest :30 b/t Sets- (Score is Reps)

11/5/2020 ... Strength Deadlift (6x5) ON A 15:00 RUNNING CLOCK...... 6x5 Deadlift* *Light-Moderate for all sets (Score is Weight) Workout Metcon (Weight) EMOM x 14 MINUTES MIN 1 - 5 Deadstop Deadlifts* MIN 2 - :45 Max Cal Bike *Deadlift starts moderate then can build every round or every other round. (Score is Weight)

11/4/2020 ... Strength Push Press (6x5) ON A 12:00 RUNNING CLOCK...... 6x5 Push Press* *Light-Moderate for all sets (Score is Weight) Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 14 MINUTES 75 Double Unders 25 Push Press (75/55)|(65/45) 15 Pull-Ups (Score is Rounds + Reps)

11/3/2020 ... Strength Front Squat (6x5) ON A 15:00 RUNNING CLOCK...... 6x5 Front Squat* *Light-Moderate for all sets (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 2:30 x 5 SETS 200m Run 10 Front Squats (115/75)|(75/55) (Score is Each Set for Time)

11/2/2020 ... Workout Metcon (Time) 5 rounds:... 6 Squat Cleans (155/105)(115/75) 12 burpee over barbell 15 Toes to Bar *time cap: 18 min (Score is Time)

Happy Halloween RXD! Don’t forget! Today is our Pumpkin Partner WOD! For this partner workout we will NOT be sharing equipment (safety first y’all), but instead, we’ll be using our own PUMPKINS! How fun is that?! (If you don’t have a pumpkin - no worries! You can sub it out for a wall ball instead)... Also, be sure to wear your COSTUMES! Costumes make everything better, dont they? We’ll see you at 10am for the partner workout! Happy Halloween RXD Fam!

10/31/2020 HAPPY HALLOWEEN! ... Workout Metcon (Time) Partner WOD:... 800 Meter Partner Pumpkin Run together 100 Pumpkin Kings 75 Goblin Squats 50 Burpee over Pumpkin 75 Goblin Squats 100 Pumpkin Kings 800 Meter Partner Pumpkin Run together (Partition the reps; one partner works while the other holds their Pumpkin overhead) *Use Pumpkin or Wallball **each partner should have their own Pumpkin or WB (Covid) **Pumpkin King = Med Ball Clean Goblin Squat = Goblet Squat with Pumpkin or WB

10/30/2020 ... Strength Deadlift (1x3) "NCX BASELINE III"... (Test Flight! Jan 2021 Launch) I. ON A 15:00 RUNNING CLOCK... Build to a Heavy 3-Rep Deadlift (Score is Weight) Workout BASELINE III.II (Test)" (Time) Baseline Chipper For Time: 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups