24 November 2017

Saturday, 11.25.17: Red Rum Barbell Club

NO RED RUM BARBELL CLUB THIS WEEK 😞

The next Red Rum Barbell Club will be 9 Dec 2017.

17 November 2017

Saturday, 11.18.17: Red Rum Barbell Club

NO RED RUM BARBELL CLUB THIS WEEK 😞

The next Red Rum Barbell Club will be 9 Dec 2017.

16 November 2017

Friday, 11.17.17:

Skill/Strength
4 rounds
8 Roll to candlestick
10 hips to ring drill
8 banded transitions on rings
12s ring dip hold
24s hollowed ring hold

WOD
8min AMRAP
5 sumo deadlift high-pulls #115/75
5 strict handstand push-ups

15 November 2017

Thursday, 11.16.17:

Skill/Strength Reps x Sets
Split Jerk 90% x 2 x 3
Rest 2min b/w attempts

WOD
3 RFT
10 snatches #155/95
20 burpees

14 November 2017

Wednesday, 11.15.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
4 RFQ
8 Wall Wrist Walk
8 Wall First Knuckle Push Up
8 Wall Wrist Rock
8 Wall Fingertip Push Up
48s Tripod
10s Seated shoulder flexion (light wt)

13 November 2017

Tuesday, 11.14.17:

Skill/Strength Reps x Sets
Clean 90% x 2 x 4
Rest 2min b/w attempts

WOD
12min AMRAP
200m run
8 Ring dips
4 Turkish get-ups #53/35

12 November 2017

Monday, 11.13.17:

Skill/Strength Reps x sets
Shoulder Press 90% x 2 x 4
Rest 2min b/w attempts

WOD
Tabata back squats #95/65
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata run

The Deid Throwdown 2017: Team Fitness Competition

The Deid Throwdown competition is coming!!! Saturday, December 2nd, 2017, 0800-1300.

Grab a partner and register. Teams of 2--Male/Female.

Sponsors and prizes from 7fiveclothing, Kill Cliff, Versa Lifts, Lyft-Rx, Fuel for Fire, Brute Force Sandbags, Xendurance, WOD Repair Lotion, Morning Chalkup, and CrossFit Excess! 

Programming provided by Street Parking, The Perfect Pull Sports Performance, and Red Rum Barbell.

Spectator challenges and prizes!!!

To register contact Sebastian Paz: sebastian.paz11@gmail.com; iMessage/Whatsapp: 305-619-5409



10 November 2017

Saturday, 11.11.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2 70x2x2 75x1x2 80x1 85x1 90x1 Heavy Single

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x2+1 70x(2+1)x2 75x(2+1)x2 80x1+1 85x1+1 90x1+1 Heavy Single
Back Squat 75x3 80x3x4
Good Morning 3x5
Press 3x6

09 November 2017

Friday, 11.10.17:

Skill/Strength
Muscle Up
5 Rounds
10 Bulgarian Row
10 Bent Twisting Lat Reps
60s Straddle Hollow Body Hold
5 Table Rock

WOD
6 RFT 15min cap
6 Deadlift #225/155
12 Pull Up
24 Double Under

08 November 2017

Thursday, 11.9.17:

Skill/Strength Reps x Sets
Back Squat 85% x 5 x 4
2min rest b/w sets

WOD
3 RFT 20min cap
400m Run
10 Power Clean #155/105
40 Abmat Sit Ups

07 November 2017

Wednesday, 11.8.17:

Skill/Strength
15min Mobility
Coach's Choice

WOD
5 RFQ
6 Wall Wrist Walk
6 Wall First Knuckle Push Up
6 Wall Wrist Rock
6 Wall Fingertip Push Up
36s Tripod
10s Seated shoulder flexion (light wt)

06 November 2017

Tuesday, 11.7.17:

Skill/Strength Reps x Sets
Front Squat 95% x 2 x 5
2min rest b/w sets

WOD
12 AMRAP
15 KBS #70/53
15 Wall Ball #20/14
10 Single Arm KB Push Press(5ea)

05 November 2017

Monday, 11.6.17:

Skill/Strength Reps x sets
Shoulder Press 75% x 5 x 5
Rest 2min b/w attempts

WOD
5 RFT 15min cap
10 Chest 2 Bar Pull Up
10 HRPU
10 Box Jump Overs 24/20"

03 November 2017

Saturday, 11.4.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x3 65x3 70x2 75x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x3(1+1) 65x3(1+1) 70x2(1+1) 75x2(1+1)x4
Snatch Pull 100 (sn) x3x4
Back Squat 75x45
Snatch Deadlift (below knee 3s) 90x4x5

02 November 2017

Friday, 11.3.17:

Skill/Strength
Muscle Up
4 Rounds
10 Bulgarian Row
10 Bent Twisting Lat Reps
60s Straddle Hollow Body Hold
5 Table Rock

WOD
FT
40 Single Arm KBS (20ea)
20 KB Goblet Reverse Lunge
20 Chest 2 Bar Pull Up
30 Single Arm KBS (15ea)
15 KB Goblet Reverse Lunge
15 Chest 2 Bar Pull Up
20 Single Arm KBW (10ea)
10 KB Goblet Reverse Lunge
10 Chest 2 Bar Pull Up

01 November 2017

Thursday, 11.2.17:

Skill/Strength Reps x Sets
OHS 1RM
2min rest b/w sets
Use at most 7 attempts to reach 1RM

WOD
4 RFT 20min cap
40 Double Unders
25 Burpee over Bar
5 Snatch 80-85% of OHS 1RM