1/28/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach...

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CHAMBER 12

Crossfit RXD – Power Hour View Public Whiteboard A1: Bench Press (70% for 5 repetitions for 6 sets) A2: Dips (Bodyweight for 5 repetitions for 6 sets) A3: Ring Push Ups (5 repetitions for 6 sets) B1: Weighted Chin Up (Heavy for 5...

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1/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 1,2,3,4,5,6,7,8,9,10 Power cleans (155/105) Bar facing burpee over barbell x2 *two burpees for every clean

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1/23/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (6, 4, 2, 6, 4, 2) Second wave heavier than the first Metcon (Time) 10, 9, 8, 7,6, 5, 4, 3, 2, 1 Russian Kettlebell or DB Swings (70/53) Lateral Box Jumps...

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1/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) 3 sets of: 5 min amrap: 3 squat clean (165/115) 5 CTB chin ups 5 TTB 35 DU rest walk 2 min

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1/21/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30 Burpees 20 Box Jump Step Downs (24/20) 10 Muscle ups 20 Box Jump Step Downs (24/20) 30 Burpees...

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CHAMBER 11

Crossfit RXD – Power Hour View Public Whiteboard A1: Weighted Chin Up (Increase weight for 5 sets of 4 repetitions) A2: Barbell Hip Thrust (Increasing weight for 5 sets of 4 repetitions) A3: KB Floor Press (Increasing weight for 5 sets of 4...

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1/16/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans (155/105) Burpee over Barbell 20 Double Unders Metcon (No Measure) 4 sets not for time: 6-8 Dips 6-8 Strict Pullups...

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1/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets: 250/200 Meter Row 10 Shoulder to Overhead (115/75) 10 Box Jump Overs (24/20) rest 2 minutes *slowest round is your score*ONLY RECORD YOUR SLOWEST...

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