11/24/17

Crossfit RXD – RXD Burn Burn Metcon (Time) 10 rounds: 5 hspu (scale: 2 wall walks) 7 pull-ups (scale ring rows) 9 wall balls 150m run

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11/24/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) For Time: 100 Wallballs (20/14) 100 Double Unders 100 Kettlebell Swings 100/75 Pushups

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Turkey TRI

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) In teams of 2 complete: 100/75 Calorie Assault Bike (Shared)*6 Min Cap Run 1 Mile Together 5K Row (switching every 500 Meters) Run 1 Mile Together

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11/22/17

Crossfit RXD – RXD Burn Burn Metcon (AMRAP – Reps) Tabata :20 work :10 rest x8 *complete all 8 sets before moving onto next exercise* a) air squats b) push ups c) alt jumping lunges d) sit-ups

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11/22/2017

Crossfit RXD – Strength & Conditioning Weightlifting A: Deadlift (8, 6, 4, 2) Metcon B: Metcon (AMRAP – Reps) As Many Reps As Possible In 12 Minutes: 3, 6, 9, 12, 15, 18… Hang Squat Cleans (115/75) Burpee Over Barbell...

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11/21/2017

Crossfit RXD – CrossFit Kids Warm-up Metcon (No Measure) Squat Relay: Run 50m 5 air squats x4 sets Weightlifting Front Squat (5×3) build in weight each set Metcon Metcon (AMRAP – Rounds) 10min AMRAP: 5 jumping pull-ups 7 push ups...

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11/21/17

Crossfit RXD – Strength & Conditioning Weightlifting A: Push Jerk (3, 3, 3, 3) Metcon B: Metcon (Time) 21-15-9-15-21 Row Calories Push Press (95/65) x3 Double Unders (63,45,27…) Renegade Metcon (Time) 8 Sets @ consistent hard...

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11/20/17

Crossfit RXD – Strength & Conditioning Metcon A: Metcon (AMRAP – Rounds and Reps) 6 min amrap @ open pace 10 Hang Power Snatches (75/55) 10 burpees 14 box Jump Step Down (24/20) rest 2 min x 2 Rest 5 minutes between Part A and B...

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11/17/17

Crossfit RXD – Strength & Conditioning Gymnastics A: Weighted Pull-ups (3, 3, 3, 3, 3) Metcon B: Metcon (Time) 5 Rounds: 15/12 Calorie Assault Bike 12 Dumbbell Power Cleans 9 Handstand Pushups or Hand Release Pushups rest 2 minutes...

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11/16/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Rounds and Reps) As many rounds and reps as possible in 30 minutes: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” *1 round of Cindy = 5 Pullups, 10...

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11/16/2017

Crossfit RXD – CrossFit Kids Warm-up (No Measure) Dynamic stretching (5min) 3 rounds: 5 KB deadlift 10 mountain climbers Deadlift (5×3) Metcon (Time) For time: 15-12-9-6-3 Cal row Deadlifts CF Kids Games Best Mover’s Choice

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