9/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 6 Power Snatches (95/65) 8 CTB Pullups 10 Box Jump Step Downs (24/20) rest 2 min x 3 sets *start back at the top for each...

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9/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (8, 6, 4, 8, 6, 4) Metcon (Weight) 5 Rounds Not for time: 10 BB Curls 10 BB Shoulder Press 10 Hand Release Pushups 10 Strict Knees to Elbows rest 1 minute *pick a...

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9/11 WOD

Crossfit RXD – Strength & Conditioning View Public Whiteboard 9/11 WOD (Time) 10 Rounds: 9 Burpee Box Jump Overs (24/20) 11 Wallballs (20/14) 1 Squat Clean (Heavy) *30 minute time caprecord weight used Supplemental ()

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9/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (3, 3, 3, 3 @ 75-80% using 23X1 Tempo) Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 20 Russian KB Swings (53/35) 10 Goblet Squats 5 Strict Pullups...

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GW 2

Crossfit RXD – Power Hour View Public Whiteboard A1: Seated DB Arnold Press (Heavy for 5 sets of 5 reps) A2: DB Floor Press (Heavy for 5 sets of 5 reps) B1: DB Goblet Carry (80/50 for 4 sets of 100 Meters) B2: Barbell Cheat Curl (Heavy for...

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09/07/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 60 Double Unders 400 Meter Run 10 Deadlifts (225/155) *run counts as 1 rep

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9/6/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 Rounds: 20/18 Cal Row 10 No Pushup Burpee 10/8 Cal Assault Bike 10 Walking Front rack DBL KB Lunges 5 Box Jump Step Downs (30/24)...

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9/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 5 minutes: 5 Power Clean and Jerks (95/65) 20 Double Unders Rest 1 minute Emom 5 minutes: 5 Power Clean and Jerks (135/95) 20 Double Unders Rest 1...

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09/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 Sets: 20/15 Cal Row 7 Front Squats (165/115) 10 Burpee Box Jumps (24/20) rest 2 minutes Supplemental Metcon (Weight) Every 30 seconds for 5 minutes: 1 Power...

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GW 1

Crossfit RXD – Power Hour View Public Whiteboard A1: Plate/Bumper Carry (45/25 for 400 Meters x2 sets) A2: GHD Situps (Bodyweight for 25 reps for 2 sets) B1: DB Arnold Press (Heavy for 8 reps for 3 sets) B2: Weighted Chin Up (8 reps for 3...

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8/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50/35 Calorie Assault Bike 30 Squat Cleans (155/105) 50 Burpee over Barbell 30 Chest to Bar Pullups

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08/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 50/35 Calorie Row 40 Wallballs (20/14) 30 Knees to Elbows 20 Burpees 10 Ring Muscle ups rest 5 minutes 10 Ring Muscle ups 20 Burpees 30 Knees to...

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