CrossFit RXD Blog – Page 151

Mar 29, 2019 by Coaching Staff 295

CHAMBER 19

Crossfit RXD – Power Hour View Public Whiteboard A1: DB/KB Walking Lunge (10 steps per leg for 4 rounds) A2: Back Extension (15 repetitions for 4 sets) A3: Seated DB Arnold Press (15 repetitions for 4 sets) B: Paused Back Squat (8RM) C1...

Mar 28, 2019 by Coaching Staff 368

3/29/19

Announcements Member Appreciation Party Friday, March 29th at 6pm Join us as we celebrate the end of the RXD Open. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 5...

Mar 27, 2019 by Coaching Staff 402

3/28/19

Announcements Member Appreciation Party Friday, March 29th at 6pm Join us as we celebrate the end of the RXD Open. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 100 Double Unders 50 Wallballs...

Mar 26, 2019 by Coaching Staff 218

3/27/19

Announcements Member Appreciation Party Friday, March 29th at 6pm Join us as we celebrate the end of the RXD Open. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Rounds for time: 400 Meter Run 20 Situps...

Mar 25, 2019 by Coaching Staff 255

3/26/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (In 20 minutes build to a 2rm) Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes: 12 Russian Kettlebell Swings (70/53) 12 Burpee Box Step OVers (24/20)

Mar 24, 2019 by Coaching Staff 235

3/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Cindy (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 pushups 15 squats*full range of motion on pull-ups...

Mar 22, 2019 by Coaching Staff 225

CHAMBER 18

Crossfit RXD – Power Hour View Public Whiteboard A1: Paused DB Lateral Raise (2 sets of 35 repetitions) A2: Seated DB Arnold Press (2 sets of 15 repetitions) A3: DB Bench Press (2 sets of 20 repetitions) B1: Snatch Grip RDL (stand on 1 red...

Mar 21, 2019 by Coaching Staff 251

3/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled...

Mar 20, 2019 by Coaching Staff 321

3/21/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 500 Meter Row 10 Power Clean And Jerks (135/95)

Mar 19, 2019 by Coaching Staff 246

3/20/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 12 Back Squats (135/95) 12 Toes to Bar 12 Box Jumps (24/20) *take the bar off the floor Supplemental Metcon (Weight)...

Mar 18, 2019 by Coaching Staff 245

3/19/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds of: 20 Wallballs (20/14) 15 Kettlebell Swings (53/35) 10 Burpees 30 Double Unders rest 1 minute

Mar 17, 2019 by Coaching Staff 258

3/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar...