Daily Blog – Page 151

Dec 19, 2018 by Coaching Staff 278

12/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 6 Squat Cleans (135/95) 9 box jump overs (24/20) 12 Hand Release Pushups

Dec 18, 2018 by Coaching Staff 329

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (6 Rounds for time) A) 6 sets @ consistent effort 15 cal Row 5 Chest to Bar Pullups 7 Burpees 9 Pullups 11 Shoulder to Overhead (95/65) rest 2 minutes Supplemental...

Dec 17, 2018 by Coaching Staff 247

12/18/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Time) 21-15-9 Box Jump Overs (24/20) Power Cleans (115/75) CTB Pullups Front Squats Lateral Burpee over barbell Push Jerks

Dec 17, 2018 by Coaching Staff 275

12/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hang Power Clean (3, 3, 3, 3, 3, 3, 3 (7 sets)) Supplemental Metcon (No Measure) Assault Bike :30 on/:30 slow spin On = 85% aerobic x 28 sets rest walk 2:00 every 7 sets...

Dec 16, 2018 by Coaching Staff 266

12/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 18-15-12-9-6-3 reps for time of: Thrusters (75/55) Power snatches Toes-to-Bars Supplemental Snatch Complex (1+1+1 x 5 sets @ moderate ) Snatch High Pull + Hang...

Dec 14, 2018 by Coaching Staff 355

CHAMBER 7

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Hip Thrust (105/135 for 15 repetitions for 4 sets) A2: BB Seated Good Morning (Bar for 20 repetitions for 4 sets) A3: Seated Klokov Press (Bar for 15 repetitions for 4 sets) B1...

Dec 13, 2018 by Coaching Staff 1451

12/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds of: 200 Meter Run 20 Wallballs (20/14) 10 Chest to Bar pull-ups 20 Kettlebell Swings (53/35) 35 Double Unders rest walk 2:00Each round...

Oct 25, 2018 by Todd 427

10/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (8 Rounds for time) 8 Sets @ consistent effort: 8 Pullups 8 Burpees 10 Toes to Bars 10 Shoulder to Overhead (115/75) rest 2 minutes

Oct 24, 2018 by Todd 385

10/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for calories) 4 sets: :20 Assault Bike for max cals rest 3:00 Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes: 20 Russian Kb swings (53/35) 15 no...

Oct 23, 2018 by Todd 396

10/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Back Squat (Build to a heavy set of 5) B: Back Squat (5, 5, 5, 5 @ 90 % of part A) Metcon (No Measure) 4 sets not for time: 10 Single Arm KB Thrusters (53/35) L/arm...

Oct 22, 2018 by Todd 359

10/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) EMOM 24 minutes: Min 1 – 15 Deadlifts (185/125) Min 2 – 15/10 Pushups + 15 Air Squats Min 3 – 50 Double Unders Min 4 – Rest...

Oct 21, 2018 by Todd 356

10/22/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Metcon (Time) 21-15-9 Power Snatch (115/75) Box Jump Step Downs rest 5 minutes B: Metcon (Time) 15-12-9 Thrusters (115/75) Toes to Bars Supplemental Metcon (Weight) Every...