Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a game! Then… Afterwards, go immediately into … 2 ROUNDS 5 Glute Bridge-Ups 5/5 Single Arm Russian KBS 15 Single-Unders > Double-Unders Workout Metcon...

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8/28/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 200 Meter Run 20 Alt. DB Snatches (50/35) 15 Wallballs (20/14) 30 Double Unders rest 2 minutes x 5 sets *record time for each set Supplemental...

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8/27/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Back Squat (5, 3, 1, 5, 3, 1 (2nd wave heavier)) Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 10 Kettlebell Swings (53/35) 10 Goblet Squats 10 Hand Release...

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8/26/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Trustfall (Time) Ten Rounds: 5 Thrusters (95/65) 7 pull-ups 9 box jump overs (24/20) Supplemental Metcon (Weight) Every 30 seconds for 10 minutes: 1 clean & jerk...

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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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