4/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (No Measure) EMOM 20 minutes: Odd: 15 Pushups + 15 Air Squats Even: 10 Alternating DB Snatches (50/35) Supplemental Snatch Complex (Pull + Hang) (1+1 x 5 sets)...

Read more

4/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Press (6, 6, 6, 6, 6 @ 60-65% of 1 rm) Every 3 minutes for 5 sets Metcon (Time) 21-15-9: Front Squats (115/75) Ring Pushups Sit ups

Read more

4/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Deadlifts (185/135) Rest 2:00

Read more

4/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes complete: 20/18 Calorie Row 35 Double Unders 200 Meter Run rest the remainder of the four minutes *record time for...

Read more

4/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Weighted Pull-ups (5, 5, 5, 5) A2: Ring FLR (:45 hold x 4 sets) Ring Front Lean and Rest Hold Metcon (No Measure) Emom 10 minutes: Odd: 15 Knees to Elbows Even: 15...

Read more

4/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (5, 5, 5, 5, 5 @ 80% of 1 rm) Complete a set at the top of every three minutes. Metcon (AMRAP – Reps) Four Sets for total reps: :30 Hang Power Cleans...

Read more

4/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (6, 6, 6, 6, 6 @ 70-75% of 1 rm) *Complete the set at the top of every 3 minutes (i.e. EMOM format) **Not touch n’ go Metcon (No Measure) 4 Sets not for...

Read more

BDP TP1 W3

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press ((85% x2) x5) B: Weighted Chin Up ((10%x5)x5) C: Barbell curls (45/35×100 Total ) D: JM Press ((50%xAMRAP)x3)

Read more

4/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 rounds: 300 meter row 200 meter run 15 burpees Rest 3 minutes

Read more

4/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 2 minutes for 20 minutes: 10 CTB Pullups 15 Wallballs (20/14)

Read more

4/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Press (8, 8, 8, 8 (complete a set every 3:00)) *suggested weight 50-55% of 1 rm Metcon (AMRAP – Reps) Amrap 10 minutes: 2, 4, 6, 8, 10, 12…...

Read more

4/9/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 20 Calorie Row 10 Ring Dips 5 Squat Cleans (185/125) Supplemental Hang Power Snatch (3, 3, 3, 3, 3 (moderate...

Read more
Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806