10/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes: Minute 1 -10 Push Press (115/75) Minute 2 – 15 Russian KB Swings (53/35) Minute 3 – 10/7 Assault Bike Cals Minute 4 –...

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10/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For TIme: Buy in – 800 Meter run 21-15-9 Hang Power Snatches (75/55) Overhead Squats Box Jump overs (24/20) Buy Out – 1000 Meter Row

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10/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 200 Meter Run 18 Alt. Jumping Lunges 15 Ab-mat Situps 12 Hand Release Pushups Supplemental Metcon (No Measure) Emom...

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10/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 1 Round of DT + 40 Double unders Rx = 135/95 Rx+ = 155/105 *1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6...

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10/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 30 Pullups 40 Alt. DB Snatches (50/35) 50 Burpee Box Jumps (24/20) 40 Alt. DB Snatches 30 Toes to Bars Supplemental Metcon (Weight) Every 2 minutes...

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10/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Barbell-Facing Burpees 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80...

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10/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed...

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10/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 5 Deadlifts (185/125) 7 Box Jump overs (24/20) 9 No Pushup Burpees rest 2 minutes x 3 sets *start at the top for each set

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10/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (6, 4, 2, 6, 4, 2) Metcon (No Measure) Every Minute on the Minute for 10 minutes: Odd: 15/12 Cal Row Even: 10 Hand Release Pushups + 20 Double Unders

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10/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 25 Wallballs (20/14) 800 Meter Run 25 Box Jump STEP DOWNS (24/20) *30 minute time cap Supplemental Metcon (Weight) With a running clock...

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10/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Metcon (Weight) Emom 15 minutes: 1 squat clean + 2 front squats + 1 jerk Rest 2 minutes (add weight to bar) then complete part b B: Metcon (Weight) Emom 5 minutes: 1...

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VDM 2

Crossfit RXD – Power Hour View Public Whiteboard A: Floor Press (3RM) B1: Floor Press (80% x3 repetitions for 5 sets) B2: Curtsey Lunge (Light for 8 repetitions per side for 5 sets) B3: Plate Raise (45/25 x8 repetitons for 5 sets) C1...

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