2/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20...

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CHAMBER 15

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (4 sets of 10 repetitions) A2: Ring Dips (4 sets of 10 repetitions) A3: Chin Up (4 sets of 10 repetitions) KB RDL B1: KB Push Press (4 sets of 10 repetitions) B2: KB Shrug...

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2/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball...

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2/21/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for time) 2 Rounds for time: 100 Double Unders 50 Wallballs (24/20) rest 5 minutes 3 Rounds for time: 25/20 calorie row 15 Push Press (115/75) rest 5...

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2/20/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 10 minutes: 1 Hang Clean (build slowly) Metcon (Time) 21-15-9 Hang Power Cleans (115/75) Toes to Bars Supplemental Metcon (No Measure) 3 Sets: 10...

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2/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 400 Meter Run 6 Front Squats (165/115) 12 Chest to Bar Pullups Supplemental Metcon (No Measure) 4 Sets: 15 Russian...

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2/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15...

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CHAMBER 14

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (4 sets of 15 repetitions) A2: Weighted Dip (4 sets of 15 repetitions) A2: Weighted Dip (4 sets of 15 repetitions) A3: Ring Push Ups (4 sets of 15 repetitions) B1: GHD...

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2/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 22 minutes: 8 Toes to Bars 10 Power Clean and Jerks (95/65) 200 Meter Run Supplemental Metcon (No Measure) Tabata :20 on/ :10...

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2/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 20/18 Calorie Row 15 Wallballs (20/14) 10 Hang Power Snatches (75/55) 5 Handstand Pushups Supplemental Metcon (No...

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2/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 3 minutes for 15 minutes: 5 Strict Press Metcon (Time) 21-18-15-12-9-6 Kettlebell Swings (53/35) Pushups x2 Double Unders *12 minute time cap...

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2/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine...

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