Saturday

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Announcements

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23
Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08
Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you.
18.1 Heat Sign Up! http://www.redwolfcrossfit.com/open/

WORKOUT OF THE DAY

Teams of 2:
20 Bench press 155/105#
20 Deadlift 225/155#
400M Farmer walk 70/53#


Friday

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Announcements

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23
Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08
Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you.
18.1 Heat Sign Up! http://www.redwolfcrossfit.com/open/

Workout of the Day

Open WOD 18.1

Thursday

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Announcements

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23
Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08
Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you.
18.1 Heat Sign Up! http://www.redwolfcrossfit.com/open/

Workout of the Day

A: Beginners:
5:00 Fast Singles / Stay in the box drill / 2 handed whip drill
5:00 Single double drill / Attempts
5:00 5-10-15-20-25 (DU / Attempts, Advanced go back down)

B: 

25 Double unders / 15 Attempts
15 Hang Power Cleans @ 95/65#
20 Front Rack Lunges @ 95/65#

50 Double unders / 15 Attempts
15 Hang Power Cleans @ 95/65#
30 Front Rack Lunges @ 95/65#

75 Double unders / 15 Attempts
15 Hang Power Cleans @ 95/65#
40 Front Rack Lunges @ 95/65#


Wednesday

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Announcement

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23
Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08
Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you.
18.1 Heat Sign Up! 

Workout of the Day

A: Strict Press  (4 x 5)

(30X1) 5,5,5,5; rest 90 sec

B: 7 RFT:
7 Push Press 115/75#
7 Box Jumps 24/20"
7 Toes to Bar


Tuesday

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Announcements

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23
Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08
Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you.
18.1 Heat Sign Up! http://www.redwolfcrossfit.com/open/

Workout of the Day

500M Row
15 Burpees over the erg
25 KBS @ 70/53#
500M Row
25 KBS @ 70/53#
15 Burpees over the erg
500M Row


Monday

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Announcements

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23
Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08
Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you.
18.1 Heat Sign Up! 

Workout of the Day

A: EMOM x 12
Min 1: 3 Back Squats - building each set
Min 2: 50 Double Unders or 30 sec of practice reps

3:00 min rest between A & B

B: EMOM x 12
Min 1: 3 Deadlifts - building each set
Min 2: 7 HSPU + 7 CTB Pull Ups


Sunday

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Announcements 

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23

Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you. 

Workout of the Day

4 RFT:
14 Burpees over the bar
7 Power Snatch @ 115/75#
400M Run


Saturday

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Announcements 

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23

Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you. 

Workout of the Day

Teams of 2:
500 / 400 Cal Row
*While partner 1 is rowing partner 2 must do the following:
20 Ab mat sit ups
10 Deadlifts @  135/95#
Rest of the time while partner is rowing Front Rack hold @ 135/95#

Competitors - 9am

A: Team "Amanda"
Teams of 2:
18,14,10
Muscle Ups
Squat Snatch 135/95#

B: Teams of 2:
AMRAP 10 min
20 DB Front Rack Lunges 50/35#
20 Handstand Push Ups - Open Standard

C: Teams of 2:
AMRAP 8 min
8 Deadlifts 315/205#
8 Burpee Box Jump Overs 24/20"


Friday

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Announcements 

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23

Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you. 

Workout of the Day

A: EMOM x 9
2 Power Clean + 1 Jerk (Pause between each movement / Building)

B: Diane 

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups


Thursday

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Announcements 

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23

Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you. 

Workout of the Day

A: Beginner:
5 Min- Foot Placement
5 Min- Rope Pulls (3 sets of 5 reps from Rig)
5 Min- Rope Climb attempts

Advanced:
3 Rounds
6-8 Strict Pull Ups (30X1)
10 Ab Roll Outs

B: 4 RFT:
2 Rope Climbs to 15'
100M Run
7 Snatchs @ 135/95#
100M Run