OPEN GYM

Red Stick CrossFit – CrossFit Metcon Metcon (4 Rounds for time) Min 0-10 3 Rounds • 20/16 Cal Row • 16 GHD DU scale to 20 Abmat SU • 8 Bar MU- Scale to 15 Pull-ups Min 10-20 4 Rounds • 12/9 Cal Bike • 20 SDLHP (75/65) Min 20-30 5 Rounds • 40 DU • 6 Squat Clean Thrusters (155/105) Min 30-40 1 Mile...

HAPPY THANKSGIVING!! PARTNER WOD

Red Stick CrossFit – CrossFit Warm-up Partner Warm-Up #1 (No Measure) DO EACH TWICE – hollow body hold until partner completes 5 Front Squats + 5 Strict Press + 5 Thrusters SWITCH – hold plank position while partner completes 5 ground over shoulder with dball SWITCH – Complete Shoulder Taps while partner performs 2 30ft Bear Crawls SWITCH Metcon Metcon (Time) PARTNER WOD P1: 3 ROUNDS •10 Power Cleans (135/95) •10 Front Squats (135/95) •10 Bar Over Burpees P2: 3 Rounds •10 Push Jerks (135/95) •10 Back Squats (135/95) •10 Bar Over Burpees 6 Rounds (alt full rounds) •200 M Run •12 Toes to Bar •12 Hang Snatch (95/65)RX + Part 1 and 2 Barbell (185/125) Part 3 Barbell...

Nov 22 2017

Red Stick CrossFit – CrossFit Warm-up Extended Warm Up (No Measure) 1 ROUND FOR QUALITY: 20 Yard inch Worm with 5 sec downward facing dog at peak 20yd Forward Lunge stretch 20yd Lateral Lunge stretch 2 RNFT • 10 Wallballs with Heavier ball than WOD if possible • 10 Hang Power Cleans • 10 Lunges with DBs Weightlifting DELOAD Shoulder Press (5,5,5) 65%-70%-75% Metcon Metcon (Time) •200 M Run •50 Wallballs (20/14) •200 M Run •50 Hang Cleans (115/75) •200 M Run •50 Walking Lunges w/dbs (35/20) •200 M RunRX + (30/20) WB (135/95) HC (50/35) Lunges *Dumbbells must be held in the front rack position not vertically on the...

Nov 21 2017

Red Stick CrossFit – CrossFit Warm-up Group Warm Up #1 (No Measure) 200 M Run (once) 20 Yard Lunge stretch+thoracic twist 20 Yard Toy Soldier March 2 rounds not for time -10 RKBS -1 Round of “Cindy” (5 Pull-ups+10 Push Ups+15 Air Squats) Weightlifting DELOAD WEEK Back Squat (5,5,5) 60%-65%-70% Metcon Metcon (Time) 21-15-9 •Pull-Ups •Burpees 3 min Break 21-15-9 •Box Jumps •Floor Press (115/65) 3 min Break 21-15-9 •Abmat SU •KBS (53/35)SCORE WILL BE TOTAL TIME RX+ – CTB PU – Floor Press (135/85) – GHD SU + KBS...

Farewell Kelsey!!

Red Stick CrossFit – CrossFit Warm-up •200 M Run •40 Yard Bear Crawl •20 yard Crab Walk •20 Yard Bunny Hops •20 yard High knees •20 yard butt kicks •20 yard forward lunge stretch •20 yard lateral lunge stretch • 20 Sec Hollow Hold + 20 Sec Arch Hold + 20 sec break x 2 Gymnastics Spend 12 Minutes working your way through the progressions, don’t start at 6!!!! Handstand Progressions: 1. Nose-to wall Handstand hold for 30+ seconds. – Tight Core – Feet together and pointed – Nose touching the wall 2. Shoulder Taps- 15 to 20 reps unbroken – Kick up on the wall facing out. Start by shifting your weight and lifting one hand off the ground very slightly. As you get comfortable you’ll be able to lift your hands higher and higher. Try to transfer from one hand to the next smoothly with no pauses. 3. Hip Touches- 10+ reps unbroken – A more advanced version of shoulder taps. Really focus on keeping your core tight! It is very easy to lose hollow position and fall to the floor if you don’t keep a tight core. 4. Off the wall Handstand Holds – Start with your hands slightly farther away from the wall so that they can stay in place for the off-wall hold. 5. Walk Aways – Kick your feet off of the wall and allow yourself to be “pulled” forward by your body tipping past 90 degrees. – Take short, choppy steps instead of long reaching steps. These short steps will help you keep your balance and move forward without falling. – Keep...

CARDIO BUNNIES

Red Stick CrossFit – Cardio Interval Metcon Metcon (No Measure) 1:1 Work:Rest •20/15 Cal Bike x 8 5 Minute Break •20/15 Cal Row x 8 5 Minute Break • 200 M Run x...
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