8/24/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 200 meter run 15 Air Squats 10 Push press (95/65)

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8/23/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Five-O (Time) For time: 50 Box Jumps (30/24) 50 Kettlebell Swings (70/53) 50 Knees to Elbows 50 Wallballs (30/20) 50 Burpees

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8/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Vortex (Time) For time: 800 Meter Run 800 Meter Row 80 Double Unders 600 Meter Run 600 Meter Row 60 Double Unders 400 Meter Run 400 Meter Row 40 Double Unders 200 Meter Run...

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8/21/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Metcon (Weight) In 10 minutes: Build to a Squat Clean and Jerk that is 15-25% heavier than part B’s workout weight. California Love (Time) For time: 30 Squat...

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8/20/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 2 minutes for 14 minutes: 1 Snatch High Pull + 1 Hang Snatch + 1 Snatch Metcon (Time) 21-15-9 DBL Russian KB Swings Burpee Box Jumps (24/20) *10 minute...

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08/19/19

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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8/16/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 30 minutes: Minute 1: 10 Bench Press (155/95) Minute 2: 15 Knees to Elbows Minute 3: 5 Double Kettlebell Cleans + 5 DBL KB Front Squats...

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8/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Goodell (Time) 5 Rounds for time: 400 Meter Run 20 Wallballs (20/14) 14 Kettlebell Swings (53/35) 38 reps of “X” Round 1: Pushups Round 2: Air Squats Round 3...

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8/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Airhead (3 Rounds for reps) Amrap 5 minutes: 5 Push Press (135/95) 7 Box Jump overs (24/20) 9 No Pushup Burpees rest 2 minutes x 3 sets Supplemental Metcon (Weight) Every...

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8/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (6, 4, 2, 6, 4, 2) Metcon (Time) 5 Rounds: 6 Front Squats (165/115) 6 Bar Muscle Ups *take bar off floor

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8/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Chips Ahoy (Time) 5 Rounds: 30 Double Unders 15 Toes to Bars 6 Power Clean and Jerk (185/125) Supplemental Metcon (12 Rounds for time) 12 Sets: 500 Meter Row rest 2:30 *keep...

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