08/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Cluster Chaos (Time) For Time: 30 Squat Clean Thrusters (155/105) *Complete 4 bar facing Burpees over barbell at the top of each minute

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08/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats

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08/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 3 Front Squats (185/125) 5 Box Jumps (24/20) 7 Deadlifts (185/125) rest 2 minutes x 3 sets *start from the top on each set

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8/7/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Time) In 12 Minutes complete: 12-9-6 Snatch (135/95) Bar Muscle Ups rest remainder of the time Then 21-15-9 Snatch (85/55) CTB Pullups

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08/07/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 3 minutes for 21 minutes: 400/350 Meter Row 12 Toes to Bar

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08/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of...

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GTL 4

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (3RM) B: Weighted Dip (80% of A for 5 sets of 3 repetitions) C: Weighted Chin Up (3RM) D: Weighted Chin Up (80% of C for 5 sets of 3 repetitions) E1: Barbell Hip...

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08/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every Minute on the Minute for 28 minutes: Min 1: 10 Back Squats (155/105) Min 2: 10 DB Bench Press Minute 3: 50 Double Unders Minute 4: Rest

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08/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Sets: 25/20 Assault Bike Calories 10 Deadlifts (245/165) 10 Handstand Pushups rest 2 minutes

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08/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Box Jumps (24/20)(30/24) 50 Kettlebell Swings (53/35)(70/53) 50 Knees to Elbows 50 Wallballs (20/14)(30/20) 50 Burpees *2nd numbers are for RX+...

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07/31/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Weight) Every minute on the minute for 8 Minutes: Power Snatch + Hang Squat Snatch Metcon (Time) 5 sets: 10 CTB Pullups 35 DU’s 15, 13, 11, 9, 7 Squat Cleans M-135, 155...

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7/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 8 Minutes: Power Clean + Hang Squat Clean *Use 70-80% of 1 rm Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 9 DB Hang Squat Cleans 7 DB...

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