Thursday RDP Crossfit workout

River Lynchmob · Apr 23, 2014

Hammer said:
View attachment 329808 View attachment 329809

I would rather have done today's sounds fun...here is tomorrow's

Here is Thursday's WOD. The technique will be gone over prior to the workout.
See you guys tomorrow.
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Four sets for max reps of:
60 seconds of Dumbbell Ground to Overhead
60 seconds of Rest
60 seconds of Sit-Ups
60 seconds of Rest

Post reps for B then in your notes post weight for A and B.

Tommy Gun Images · Apr 23, 2014

River Lynchmob said:
I would rather have done today's sounds fun...here is tomorrow's

Here is Thursday's WOD. The technique will be gone over prior to the workout.
See you guys tomorrow.
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Four sets for max reps of:
60 seconds of Dumbbell Ground to Overhead
60 seconds of Rest
60 seconds of Sit-Ups
60 seconds of Rest

Post reps for B then in your notes post weight for A and B.

Agreed, today's sounds way more fun! On the other hand, tomorrow's would be great for anyone wanting to get in on the RDP throw down that hasn't really done CF before :thumbsup

Hammer · Apr 23, 2014

River Lynchmob said:
I would rather have done today's sounds fun...here is tomorrow's

Here is Thursday's WOD. The technique will be gone over prior to the workout.
See you guys tomorrow.
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Four sets for max reps of:
60 seconds of Dumbbell Ground to Overhead
60 seconds of Rest
60 seconds of Sit-Ups
60 seconds of Rest

Post reps for B then in your notes post weight for A and B.

That sounds miserable. Bulgarian Split Squats are probably my weakest workout. My legs burn out quick. That and jumping lunges and mountain climbers...

Hammer · Apr 23, 2014

Oh and our warm up was 15 burpees.... Lol no way I'm going to be hungover tomorrow ! Maybe a couple beers tonight, but that's it.

Boatracer36 · Apr 23, 2014

You guys are all crazy

Hammer · Apr 23, 2014

Boatracer36 said:
You guys are all crazy

Well some of us can't rely on our 6 pack and a nice Daytona to get the ladies attention....

460 · Apr 23, 2014

Thanks for getting me a shirt hammer. Much appreciated.

And yea, that work out looks painful.

Also, I love how cross fitters call them squat cleans. They are just cleans lol

Hammer · Apr 23, 2014

460 said:
Thanks for getting me a shirt hammer. Much appreciated.

And yea, that work out looks painful.

Also, I love how cross fitters call them squat cleans. They are just cleans lol

I kinda find that funny too. You want a cross fit shirt ?

SuperJet · Apr 23, 2014

River Lynchmob said:
If you can do a strict chest to bar pull up and a ring dip then you have the strength to do a muscle up...It is absolutely technique.

My trainer has me working on ring muscle ups now. In fact in going in tonight to work on them some more. I have the strict C2B down and the ring dips and can pump out a few bar muscle ups. But for some reason I just can't wrap my hear around the technique or the rings

Tommy Gun Images · Apr 24, 2014

460 said:
Also, I love how cross fitters call them squat cleans. They are just cleans lol

If I could thank this 50 times I would! I've literally heard the CFers argue that there is a difference between cleans and squat cleans. Makes me want to kick them in their compression socks...

Bails · Apr 24, 2014

I've always called Cleans..........Cleans. However there is the power clean, which is no squat. Just another attempt by crossfit to make it there own.

River Lynchmob · Apr 24, 2014

PinkTaco said:
If I could thank this 50 times I would! I've literally heard the CFers argue that there is a difference between cleans and squat cleans. Makes me want to kick them in their compression socks...

I agree...then the power clean and muscle clean...it's always just a clean to me.

CampbellCarl · Apr 24, 2014

PinkTaco said:
If I could thank this 50 times I would! I've literally heard the CFers argue that there is a difference between cleans and squat cleans. Makes me want to kick them in their compression socks...

Hey there......

Tommy Gun Images · Apr 24, 2014

Got a workout in before I left... I hate wall balls!

Dead lift

1x12 @ 50%
1x8 @ 60%
1x6 @ 70%
3x5 @ 80%

Then

100 wall balls
* every minute: 5 burpees

13:35

460 · Apr 24, 2014

Wake up. You guys should be helping Dave already. Pre work out work out

squirtnmyload · Apr 24, 2014

460 said:
Wake up. You guys should be helping Dave already. Pre work out work out

Complete with beer and smokes

Riverbound · Apr 24, 2014

460 said:
Wake up. You guys should be helping Dave already. Pre work out work out

Lynch and I are up.

460 · Apr 24, 2014

Riverbound said:
Lynch and I are up.

Do work.

Spot · Apr 24, 2014

I am in X2 @0830

mbrown2 · Apr 24, 2014

460 said:
Do work.

LOL

SuperJet · Apr 24, 2014

Just hit town, gonna be dropping the boats in and probably take a run up to Topoc before the street fair

SJP · Apr 24, 2014

I am going paddleboarding in the channel right now. Does that count as a work out?

Tommy Gun Images · Apr 24, 2014

Hope everyone had fun... I ended up crossfitting this deal up

ImageUploadedByTapatalk1398356997.983219.jpg

squirtnmyload · Apr 24, 2014

PinkTaco said:
Hope everyone had fun... I ended up crossfitting this deal up

View attachment 330043

Lets see the police command center

Ivan Dan · Apr 24, 2014

So....how'd the workout go? Times? Did RB beat Hammer? LOL

copterzach · Apr 24, 2014

Where are the pictures of this DS 2014 event?

Spot · Apr 24, 2014

Fun times, all did great....

460 · Apr 24, 2014

So PT flaked?

Riverbound · Apr 24, 2014

460 said:
So PT flaked?

Yes. RD laid on the guilt heavy on some of us. Some caved and some are on the shit list. Lol

460 · Apr 25, 2014

Riverbound said:
Yes. RD laid on the guilt heavy on some of us. Some caved and some are on the shit list. Lol

Interesting.

CampbellCarl · Apr 25, 2014

Riverbound said:
Yes. RD laid on the guilt heavy on some of us. Some caved and some are on the shit list. Lol

So, PT caved and once again you and Lynch are at the head of the shit list...

whiteworks · Apr 25, 2014

Riverbound said:
Yes. RD laid on the guilt heavy on some of us. Some caved and some are on the shit list. Lol

Would this be the dog shit list? Come on Bildo, there is a lot of work that needs to be done, it's not like you're on vacation

CampbellCarl · Apr 25, 2014

whiteworks said:
Would this be the dog shit list? Come on Bildo, there is a lot of work that needs to be done, it's not like you're on vacation

Bill's vacation is but 4 days.....RD's on the other hand....

whiteworks · Apr 25, 2014

CampbellCarl said:
Bill's vacation is but 4 days.....RD's on the other hand....

Carl I believe it's about time for you to start tearing down the street fair booth, get cracking, lots of work to be done

460 · Apr 25, 2014

I would have guessed hammer before PT. Way to go hambone.

CampbellCarl · Apr 25, 2014

460 said:
I would have guessed hammer before PT. Way to go hambone.

Oh Im very sure that Enus and Anus were both there building the RDP booth while RD caught up on his beauty sleep.....

460 · Apr 25, 2014

CampbellCarl said:
Oh Im very sure that Enus and Anus were both there building the RDP booth while RD caught up on his beauty sleep.....

Hammer held his ground. He's finally getting his balls back.

CampbellCarl · Apr 25, 2014

460 said:
Hammer held his ground. He's finally getting his balls back.[/QUOTE]

Where'd they go?.....It's not like a woman has them in her purse.....

Riverbound · Apr 25, 2014

You guys are dicks.

Spot · Apr 25, 2014

0830 class again today anyone?

Riverbound · Apr 25, 2014

Spot said:
0830 class again today anyone?

That's not gonna happen.
View attachment 330257

Tommy Gun Images · Apr 29, 2014

460 said:
So PT flaked?

Definitely wasn't afraid to go throw down. I was up and ready to go workout. Dave's whining the night before didn't bother me, but when Stacy put the screws to me about not helping set up I folded. They pretty much busted their asses all weekend and I figured the least I could do was lend a hand.
As for these other fools... They did the workout then proceeded to blow holes in their livers at Mad Dog's the rest of the day

Riverbound · Apr 29, 2014

PinkTaco said:
Definitely wasn't afraid to go throw down. I was up and ready to go workout. Dave's whining the night before didn't bother me, but when Stacy put the screws to me about not helping set up I folded. They pretty much busted their asses all weekend and I figured the least I could do was lend a hand.
As for these other fools... They did the workout then proceeded to blow holes in their livers at Mad Dog's the rest of the day

View attachment 331227

This is all I saw the entire street party.

River Lynchmob · Apr 29, 2014

Riverbound said:
View attachment 331227

This is all I saw the entire street party.

There was a street party?

Riverbound · Apr 29, 2014

River Lynchmob said:
There was a street party?

I guess so.

RiverDave · Apr 29, 2014

You guys missed some nice hardware..

RD

Riverbound · Apr 29, 2014

RiverDave said:
You guys missed some nice hardware..

RD

Not really...... Watched the videos and pics posted thanks to RDP I didn't miss a thing

.

RiverDave · Apr 29, 2014

Riverbound said:
Not really...... Watched the videos and pics posted thanks to RDP I didn't miss a thing .

Lol..

Hammer · Apr 30, 2014

Lost 5 lbs this week, better stick to my eating habits from this past week.....

ImageUploadedByTapatalk1398873621.384035.jpg

Thursday RDP Crossfit workout

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