10/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (8 Rounds for time) 8 Sets @ consistent effort: 8 Pullups 8 Burpees 10 Toes to Bars 10 Shoulder to Overhead (115/75) rest 2 minutes

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10/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for calories) 4 sets: :20 Assault Bike for max cals rest 3:00 Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes: 20 Russian Kb swings (53/35) 15 no...

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10/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Back Squat (Build to a heavy set of 5) B: Back Squat (5, 5, 5, 5 @ 90 % of part A) Metcon (No Measure) 4 sets not for time: 10 Single Arm KB Thrusters (53/35) L/arm...

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10/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) EMOM 24 minutes: Min 1 – 15 Deadlifts (185/125) Min 2 – 15/10 Pushups + 15 Air Squats Min 3 – 50 Double Unders Min 4 – Rest...

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10/22/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Metcon (Time) 21-15-9 Power Snatch (115/75) Box Jump Step Downs rest 5 minutes B: Metcon (Time) 15-12-9 Thrusters (115/75) Toes to Bars Supplemental Metcon (Weight) Every...

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CHAMBER 2

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (HEAVY 4 Sets of 8 repetitions) A2: Banded Reverse Curl (4 sets of 20 repetitions) A3: Weighted Hanging Knee Raise (20/10 for 4 sets of 8 repetitions) B: Close Grip Floor...

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10/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Power Clean and Jerk (115/75) Wallballs (20/14) Chest To Bar Pullups

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10/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Boat Race (Time) 3 Rounds for time: 500 Meter Row 400 Meter Run rest 3 minutes

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10/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume...

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10/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (5, 3, 1, 5, 3, 1) Metcon (Time) 21-15-9 Strict Pullups Hand Release Pushups 100 Meter Farmer’s Carry *50/35 ish pound kb’s or db’s

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10/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 5 Squat cleans (185/125) 7 Burpee Box Jumps (30/24) 9 Toes to Bars Supplemental Metcon (No Measure) Emom 10 minutes...

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CHAMBER 1

Crossfit RXD – Power Hour View Public Whiteboard A1: Chin Up (5 sets of 5 at (1151)) A2: Weighted Plank (HEAVY for 5 sets of 20 seconds) A3: Back Extension (Bodyweight for 5 sets of 10) B: Close Grip Floor Press (10RM) C1: Banded Push Up (4...

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