01/07/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3...

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TEAM WOD

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Teams of 3: For time (40 minute cap) 1 mile run OR 120/80 Calorie Assault Bike 100 Squat cleans (115/75) 80 Burpee over Barbell 60 Thrusters (115/75) 1 mile...

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01/04/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 2 rounds: 50 Double Unders 25 Hang Power Cleans (95/65) 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees

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01/03/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 1000 Meter Row rest 3 minutes 750 Meter Row rest 2:30 minutes 500 Meter Row rest 2 minutes 250 Meter Row

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01/02/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (10, 8, 6, 4 ,2) Rest 1 minute between sets Metcon (No Measure) Emom 10 minutes: Odd: 10 Deadlifts (205/145) Even: 12 Burpee over Barbell Supplemental Metcon...

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12/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur...

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CHAMBER 9

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Supinated Inverted Row (5 sets of 8 repetitions) A2: Barbell Hip Thrust (Heavy for 5 sets of 8 repetitions) A3: Paralette Push Up (5 sets of 8 repetitions) B1: KB Bench Press (5...

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12/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets @ consistent effort 300/250 Meter Row 10 Hang Power Cleans (135/95) 10 Shoulder to Overhead rest 2:00

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12/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...

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12/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 12 Days of Christmas: 100 Meter Run 2 Thrusters (75/55) 3 Push Press 4 Power Cleans 5 Power Snatches 6 Kettlebell Swings (53/35) 7 Pullups 8 Knees to Elbows 9...

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