8/17/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dragon (Time) For time: 100 Calorie Row 100 Kettlebell Swings (53/35) 100 Double Unders 100/80 Pushups

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8/16/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 30 minutes: Minute 1: 10 Bench Press (155/95) Minute 2: 15 Knees to Elbows Minute 3: 5 Double Kettlebell Cleans + 5 DBL KB Front Squats...

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8/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Goodell (Time) 5 Rounds for time: 400 Meter Run 20 Wallballs (20/14) 14 Kettlebell Swings (53/35) 38 reps of “X” Round 1: Pushups Round 2: Air Squats Round 3...

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8/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Airhead (3 Rounds for reps) Amrap 5 minutes: 5 Push Press (135/95) 7 Box Jump overs (24/20) 9 No Pushup Burpees rest 2 minutes x 3 sets Supplemental Metcon (Weight) Every...

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8/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (6, 4, 2, 6, 4, 2) Metcon (Time) 5 Rounds: 6 Front Squats (165/115) 6 Bar Muscle Ups *take bar off floor

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8/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Chips Ahoy (Time) 5 Rounds: 30 Double Unders 15 Toes to Bars 6 Power Clean and Jerk (185/125) Supplemental Metcon (12 Rounds for time) 12 Sets: 500 Meter Row rest 2:30 *keep...

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8/10/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dumbo (Time) 6 Rounds for time: 20 Alternating Db Snatches (50/35) 30 Walking Lunges 40 Double Unders 200 Meter Run

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8/9/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 20 minutes: Odd: 6 Hang Power Cleans (135/95) rx+ (155/105) Even: 15 Wallballs (20/14)

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8/8/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10...

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8/7/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard 5k Run (Time) Max Effort 5k Run Supplemental Metcon (No Measure) 3-4 sets not for time: 5 deficit strict hspu’s 10/arm KB snatch (53/35) 10/leg BB front rack Russian...

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8/6/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) EMOM 30 minutes: 1) 20 Russian Kettlebell Swings (53/35) 2) 15 Push Press (75/55) 3) 10 Toes To Bars 4) 5 Ring Muscle Ups 5) rest

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8/05/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hot Sauce (3 Rounds for reps) AMRAP 6 min: 6 Hang Power Snatches (95/65) 9 Push ups 12 Box Jump step downs (24/20) rest 3 min x 3 sets *start at snatches for each set...

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