Archive for July 1, 2014

Wednesday 20140702 Open Class

Posted: July 1, 2014 by ladygrape01 in Uncategorized


Bridgett at Red River CrossFit
Congratulations to Leah and Eric Reichwaldt and Bridgett Homan on making Tech Sergeant!



Make up Monday or Tuesday


Video courtesy of wtflemin.

Clean High Pull 5×3

As heavy as possible

Post weight to comments/ LogWOD



3 Rounds:

10 Hang Squat Cleans (165/115)

20 Pull Ups

30 Double Unders

All cleans come from the hang.  If you let go of the bar, pick it back up and set in the hang before doing your clean

Post time to comments/ LogWOD



Parkour Basics

We will use the pull up bars and tape for this movement. In this drill, you will learn to create a safe and controlled environment in which to practice underbars of all types and sizes. By using duct tape and playground bars, you can easily create an artificial and adjustable obstacle to learn and refine underbar technique. Video courtesy of Ryan Ford.



Homework (done on your own outside of class):

Keep trunk extended. Video courtesy of Rouge Fitness.

Hip Extension

V-ups 2×15