7/16/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (10, 8, 6, 10, 8, 6) *second wave heavier than first **rest 1-2 minutes between sets Metcon (AMRAP – Reps) 10min EMOM: odd: Amrap 40 sec. Russian KB Swings...

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7/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Snappy (3 Rounds for reps) Amrap 5 minutes: 5 Hang Squat Snatches (75/55) rx+ (95/65) 5 Overhead Squats 5 burpee over barbell 5 chest to bar pullups Rest 2 minutes X 3 sets...

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7/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Core Volt (Time) For time: 800 meter run 50 Push Press (65/45) 50 Situps 600 meter run 40 Push Press 40 Situps 400 meter run 30 Push Press 30 Situps

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7/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Bravo Zulu (Time) For time: 20 Burpees 6 Rounds of the Chief 15 Burpees 5 Rounds of the Chief 10 Burpees 4 Rounds of the Chief 5 Burpees 3 Rounds of the Chief *1 round of...

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7/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Castaway (Time) For time: 3, 6, 9, 12, 9, 6, 3 Jerks (135/95) rx+ (155/105) 15/12 Calorie Row *15 minute time cap

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7/10/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 2 minutes for 20 minutes: #1 – 15 Wallballs (20/14) + 10 Burpees #2 – 10 Deadlifts (185/135) + 20 Alternating Jumping Lunges *Alternate...

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7/9/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Boomerang (5 Rounds for time) Every 4 minutes for 20 minutes: 200 Meter Run 15 Pullups 12 Alternating Double Kettlebell Push Press (6/arm)(53/35) 9 Box Jump overs...

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7/8/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Power Clean + Jerk (Build to a 1 rep max in 12 minutes) Power Clean and Jerk (split or push) Snickers (Weight) 4 sets not for time: 8 Hang Power Cleans 10 Front Squats 12...

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7/6/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Blue Falcon (Time) In teams of two for time: 4k Row 300 Double Unders 200 Wallball Shots (20/14) 100 Hang Power Snatches (75/55) 1 Mile Run

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7/5/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Aftermath (Time) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean and Jerks (155/105) *complete 1 round of Cindy after each set **1 round of Cindy = 5 pullups, 10 pushups, 15 squats

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7/3/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Bonkers (Time) For time: 400 Meter Run 21 Overhead Squats (75/55) rx+ (95/65) 21 Burpees 400 Meter Run 18 Overhead Squats 18 Burpees 400 Meter Run 15 Overhead Squats 15...

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7/2/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed...

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