7/17/18

Crossfit RXD – Renegade Training View Public Whiteboard Three Position Snatch (1+1+1 x 5 sets (65-75%)) (Floor, Knees, mid-thigh) Metcon (Time) For time: 1000 Meter Row 25 Squat Snatches (115/75) 50 Toes to Bars 75 KB Swings (70/53) 100...

Read more

7/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds: 20/18 Cal Row 18 Wallballs (20/14) 20 Double Unders 18 toes to bars Rest walk 2 min

Read more

7/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 400 Meter Run 10 Clean and Jerks (135/95) Supplemental Snatch Complex (Pull + Hang) (1+1 x 4 sets @ 70-75%) Snatch Pull + Hang Snatch...

Read more

GTL 2

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (5RM) B: Weighted Dip (80% for 5 sets of 3 repetitions) C1: Barbell Hip Thrust (155/105 for 4 sets of 15 repetitions) C2: Curtsey Lunge (Bodyweight x 4 sets, 6 repetitions...

Read more

7/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every four minutes for five sets: 200 meter run 20 alternating DB snatches (50/35) 20 burpees

Read more

7/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 2K Row 150 Double Unders Ten Rounds of “Cindy” *1 Round of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

Read more

7/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Segment Clean (Pause Clean) (3, 3, 3, 3 @ 65-75%) Pause at Kneeshttps://www.youtube.com/watch?v=nbFWGZyo_sg Metcon (AMRAP – Rounds and Reps) Amrap 10...

Read more

7/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Shoulder to Overhead (135/95) Pullups Directly into 21-15-9 Deadlifts (185/135) Hand Release Pushups Supplemental Metcon (Time) 5,4,3,2,1 Deficit...

Read more

7/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Front Squat (Build to a heavy set of 3) Metcon (AMRAP – Reps) AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/95) Calorie Row Rest 2 Minutes AMRAP 5...

Read more

GTL 1

Crossfit RXD – Power Hour View Public Whiteboard A: Barbell Hip Thrust (135/95 for 50 total repetitions (11X3)) B: Bench Press (1RM) C1: RFESS (DB Goblet x6 per leg x4 sets) C2: GHD Situps (10 reps for 4 sets) D1: Back Extension (10 reps...

Read more

7/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for time) A) Every 5 minutes for 20 minutes: 20 Back Squats (135/95) 15 Russian KB Swings (53/35) 10 Hang Power Cleans (135/95)

Read more

7/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) Amrap 6 minutes: 7 shoulder to overhead (#115/75) 7 Toes to Bars 50 meter run Rest 3 minutes X 3 sets*start each set on the S2OH **run...

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