Workout of the Day

Tuesday – 022316

Metcon (AMRAP – Reps) 5 Rounds 45 seconds on / 15 seconds rest Mountain Climbers Burpees Single Unders or Double Unders (score double unders x2) Weightlifting Deadlift (5 x5 )

Monday – 022216

Gymnastics Pullup (5 x 5 ) Fitness: Banded Strict Rx: Strict Rx+ Weighted Metcon (Time) 10 Rounds for Time Fitness 10 Jumping Pullups or Ring Rows 10 Wallballs Rx 5 Pullups 10 Wallballs 20/14 Rx+ 10 Pullups 10 Wallballs 20/14

Sunday – 022116

Red Phoenix CrossFit – CrossFit Warm-up RPCF Warm-Up (No Measure) 1 min. each station @ light intensity: Air Squats Pull-Ups Sit-Ups Push-Ups Back Extensions Dips Row Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and… Read more »

Saturday – 022016

Red Phoenix CrossFit – CrossFit Metcon Ua: Metcon (AMRAP – Rounds and Reps) AMRAP 20 Fitness 5 pushup 10 kb swing 15 squat RX 5 HR pushup 10 kb swing 53/35 15 jump squat Rx+ 5 ring pushup 10 kb… Read more »

Lurong Challenge Cluster Retest

Red Phoenix CrossFit – CrossFit Warm-up RPCF Warm-Up (No Measure) 1 min. each station @ light intensity: Air Squats Pull-Ups Sit-Ups Push-Ups Back Extensions Dips Row Metcon 2016 Lurong Benchmark (AMRAP – Reps) Level 1 (Fitness) 3 Minute Max Calorie… Read more »

Thursday – 021816

Red Phoenix CrossFit – CrossFit Warm-up RPCF Basic Warm-Up (No Measure) 1 round @ light intensity: Paused Overhead Squats x 10 Sit-ups x 10 Push-Ups x 10 Pull-Ups x 10 Back Extensions x 10 Run 200-400m Warm-up (No Measure) 5min… Read more »

Wednesday – 021716

Red Phoenix CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-15min: Perform 30 Air Squats with the focus on performing perfect technique. Slow it down if needed. – Every 30sec, perform 10 Single Unders. Perform 60 Double Unders —– Scale to… Read more »

Tuesday – 021616

Red Phoenix CrossFit – CrossFit Warm-up RPCF Warm-Up (No Measure) 1 min. each station @ light intensity: Air Squats Pull-Ups Sit-Ups Push-Ups Back Extensions Dips Row Weightlifting Back Squat (5 x 3) 80%+ of 1RM Monostructural () Metcon (Calories) Tabata… Read more »

Monday – 021516

FITNESS 3, 6, 9, 12….. Thruster Lying Toes to Bar As far as possible in 12min RX 3, 6, 9, 12….. Thruster (95/65lbs) Toes to Bar As far as possible in 12min RX+ 3, 6, 9, 12….. Thruster (135/95lbs) Toes… Read more »