Friday Partner Day!

admin WOD

CrossFit RSD – CrossFit

Warm-up (No Measure)

400m Run or 500m Row

3 Rounds

5 pull ups

10 Push Ups

15 Squats

then

Dynamic Stretches

PVC warm-up

A: Metcon (AMRAP – Reps)

3 Rounds

8 Bench Press 115/53# buy in

Max T2B for 1 min

Max Deadlift for 1 min 135#/95#

1 min rest

Rx+ 135/63#
With a runing clock partner 1 will perform 8 BP for the buy in then immediately attempt as many T2B for the remainder of the min then switch to Deadlifts for the second minute, while partner 2 is performing a plank hold. If at any point partner 2 drops a knee during the plank hold partner 1 must stop. Both partners rest together for a min then switch. Both partners will do 3 Rounds. Count only T2B and Deadlift reps

B: Metcon (AMRAP – Reps)

3 Rounds

10 Push Press 115/63# buy in

Max T2B for 1 min

Max Deadlift for 1 min 135#/95#

1 min rest

Rx+ 135/73#
Same as WOD A

Thursday, 05/25/17

admin WOD

CrossFit RSD – CrossFit

Your choice today. You can choose between the Strength or Metcon WOD.

Warm-up (No Measure)

200m Run

25 Jumping Jacks

25 Mountain Climbers

25 Air Squats

300m Row

then

Dynamic Stretching

PVC/Burgener Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Squat Clean (5x5x5x5x5 at Same Weight)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

15 Cal Row

25 DU’s

5 Squat Clean Pyramid 95,115,135#/63,83,93#

Rx+115,135,155#/ 83,93,103#
20min AMRAP. The Squat Cleans will change weight each round. Round 1 will be 95#, Round 2 115#, Round 3 135#, Round 4 95#, Round 5 115#…and so on.

Wednesday 05/24/17

admin WOD

CrossFit RSD – CrossFit

Warm-up (No Measure)

400m Run or 500m Row

Bear Crawl x2

20 SB Twists

20 SB V-ups

20 SB Twists

20 SB V-ups

then

Dynamic Stretches

A: Tabata Mayhem (AMRAP – Reps)

3 Rounds

Thrusters 75#/55#

GHD Sit-ups

Hang Snatch 75#/55#

Ring Pull-ups

KB Swing 53#/35#

Wall Balls

Burpee Box Jump Over

OH Squat 75#/55#

Rx+ 95#/65# and 62#/44# for KB
There are 8 station listed above. Rotate to each station every

20 second cycle.

After the 8th station rest 2 minutes then begin again.

Complete 3 rounds.

Record total reps for all 3 rounds.

B: Tabata Mayhem (AMRAP – Reps)

3 Rounds

Push Press 75#/55#

KB Swing 53#/35#

Back Squat 75#/55#

K2E

Wall Ball 20#/14#

GHD Sit-ups

Burpees

DU’s

Rest 2 min between each round
There are 8 station listed above. Rotate to each station every

20 second cycle.

After the 8th station rest 2 minutes then begin again.

Complete 3 rounds.

Record total reps for all 3 rounds.

05-23-2017

admin WOD

CrossFit RSD – NXT LVL Baseball

NXT LVL Baseball Warmup (No Measure)

1000m Row

25 Jumping Jacks

Dynamic Stretching

Mobility

PVC

J-Bands

Plyo Care Balls

Body Blade

NXT LVL ABS (Weight)

3 Rounds

15 Slam Ball V-Ups

20 Slam Ball Twists

25 Hip Raises

Deadlift (5×5 50% of 1RM add 10lbs)

Metcon (Time)

3 Rounds

10 Air Squats

15 Cal Row

20 Push Press 45# Bar

30 Lunges

Tuesday, 05/23/17

admin WOD

CrossFit RSD – CrossFit

Warm-up (No Measure)

400m Run

25 Squats

20 Hollow Rocks

25 Jumping Jacks

15 Push-ups

then

Dynamic Stretches

PVC/Burgener Warm-up

Pistols

Perform 5 sets of max number of pistols unbroken.

Record highest unbroken number.

Rx if performed as prescribed and unassisted.

Ladder 1-10/10-1 (Time)

1-10 Kipping Pull-ups

10-1 Weighted Push-ups 25#/15#

Rx+ C2B Pull-ups/Push-ups 45#/25#
Perform the above movements alternating the reps as follows:

1 Pull-up, 10 Push-ups, 2 Pull-ups, 9 Push-ups, 3-8, 4-7,

and so on until you reach 10-1.

Metcon (Time)

200 Sit-ups

05-22-2017

admin WOD

CrossFit RSD – NXT LVL Baseball

NXT LVL Baseball Warmup (No Measure)

1000m Row

25 Jumping Jacks

Dynamic Stretching

Mobility

PVC

J-Bands

Plyo Care Balls

Body Blade

NXT LVL HOLLOW ROCKS (No Measure)

Tabata

Hollow Rocks

Back Squat (5×5 from 50% 1RM adding 10lbs)

Metcon (Time)

4 Rounds

1 min Battle Ropes

2 Sled Pushes

50 Singles

Monday 05/22/17

admin WOD

CrossFit RSD – CrossFit

Warm-up (No Measure)

400m Run

10 KB Russian Style

15 Air Squats

10 KB American Style

15 Air Squats

10 Pull-ups

then

Dynamic Stretch

PVC/Burgener Warm-up

Split Jerk (3x3x3x3x3)

After warm-up reps perform 5 sets of 3

at 65,75,80,85,and 85% of 1RM

Metcon (Time)

21-15-9

OH Squat 95#/65#

Ring Dips

Rx+ 135#/95#

20min Time Cap.
Perform the above movements within 20 minutes. Post time and reps completed if you run out of time.

Saturday Hero WOD Day

admin WOD

CrossFit RSD – CrossFit

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Female Athletes RX is 14# WB, 20″BJ, and 35#KB

05-19-2017

admin WOD

CrossFit RSD – NXT LVL Baseball

NXT LVL Baseball Warmup (No Measure)

1000m Row

25 Jumping Jacks

Dynamic Stretching

Mobility

PVC

J-Bands

Plyo Care Balls

Body Blade

Deadlift (5×5 Add 10# from 50% 1RM)

NXT LVL ABS (Weight)

3 Rounds

15 Slam Ball V-Ups

20 Slam Ball Twists

25 Hip Raises

Metcon (AMRAP – Rounds)

15min AMRAP

15 Slam Balls 15#

15 Box Jumps 24″

15 Slam Ball Wall Pushes

Friday, 05/19/17

admin WOD

CrossFit RSD – CrossFit

Warm-up (No Measure)

400m Run

25 Jumping Jacks

25 Sit-ups

25 Futter Kicks L+R=1

25 Air Squats

Then

Dynamic Stretching

PVC Warm-up

Strict Pull-up Program

Strict Pull-up progression program.

Use the same max pull-up number

you’ve been using.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45# Thurster weight is for both the males and females.