CHAMBER 11

Crossfit RXD – Power Hour View Public Whiteboard A1: Weighted Chin Up (Increase weight for 5 sets of 4 repetitions) A2: Barbell Hip Thrust (Increasing weight for 5 sets of 4 repetitions) A3: KB Floor Press (Increasing weight for 5 sets of 4...

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1/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds for time: 21 Wallballs (24/20) 15 Deadlifts (155/105) 9 Burpee Box Jumps (24/20)

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1/17/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 5 CTB Pullups 10 Ring Dips 15 OH Squats (95/65)

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1/16/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans (155/105) Burpee over Barbell 20 Double Unders Metcon (No Measure) 4 sets not for time: 6-8 Dips 6-8 Strict Pullups...

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1/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets: 250/200 Meter Row 10 Shoulder to Overhead (115/75) 10 Box Jump Overs (24/20) rest 2 minutes *slowest round is your score*ONLY RECORD YOUR SLOWEST...

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1/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (8, 6, 4, 3, 2, 1 rest 1 minute between ) *rest 1 minute between sets **moderate weights, not maxes Metcon (No Measure) Emom 10 minutes: 5 Thrusters + 7 Toes to...

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CHAMBER 10

Crossfit RXD – Power Hour View Public Whiteboard A1: Weighted Chin Up (Increasing weight for 4 sets of 5 repetitions) A2: Barbell Hip Thrust (Increasing weight for 4 sets of 5 repetition) A3: KB Floor Press (Heavy for 4 sets of 5...

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1/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 6 minutes: 5 CTB Pullups 20 Double Unders 5 Squat Cleans (155/105) 100 Meter Run rest 3 minutes x 3 sets

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01/09/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Invictus Baseline Interval Test (6 Rounds for time) Every 5 minutes for 30 minutes: 10 Strict Pullups 15 Toes to Bars 20 Pushups 25 Wallball Shots (20/14 lbs to 10′)...

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01/08/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (6 Rounds for reps) 6 sets at consistent effort: 10 deadlifts (205/145) 10 No Pushup Burpee Box Jumps (24/20) 200 Meter Run Rest 2 minutes

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01/07/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3...

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