6/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Back Squat (3, 2, 1 ) All Heavy sets. Go for it. Metcon (No Measure) Emom 10 minutes: Odd: 10 Thrusters (95/65) Even: 10 Box Jump Step Downs (24/20)

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6/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Strict Press (2, 2, 2, 2, 2 @ 75-85%) Metcon Metcon (AMRAP – Reps) B) In 12 minutes: 1 minute of Double Unders 1 Minute of Alt. DB Snatches (50/35) 2...

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BPD Regen 3

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (50% x5 for 4 sets) B: Bench Press (80% for 24 total reps) C1: Chin Up (5 sets of 8 reps) C2: Klokov Press (5 sets of 20 reps) D: Kettlebell Farmer’s Walk (3...

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6/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 sets: 20/18 Calorie Row 15 DB Push Press (35/25) 10 Deadlifts (245/165) rest 2 minutes

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5/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For time: 1000 Meter Row 50 Wallballs (20/14) 25 TTB + CTB Pullup complex 50 Wallballs 1000 Meter Row*1 Toes to Bar directly into 1 CTB Pullup = 1 rep...

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5/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Deadlift (3, 3, 3, 3 @80-90%) 2 warm up sets Metcon (AMRAP – Rounds and Reps) Amrap 8 minutes: 50 Russian KB Swings (53/35) 100 Double Unders

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5/29/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Power cleans (155/105) Box Jump Overs (24/20) Toes to bars

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Memorial Day

Crossfit RXD – Strength & Conditioning View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...

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BDP Regen 2

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (1RM) B: Chin Up (5% of BW x25 total reps (+5 at bodyweight)) C: Bench Press (70% x 36 total repetitions ) D: Shermaine Complex (45/35 x 15 for 4 sets) French Press...

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5/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) A) 5 sets: 200 meter run 10 Hang Squat snatches (75/55) 10 burpee box jump overs (24/20) 200 meter run Rest 3 minutes

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5/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For Time: 60 cal row 50 wall balls (20/14) 40 toes to bar 30 front rack lunges (95/65) 20 Shoulder to Overhead (95/65) 10 muscle ups or (20 CTB Pullups)...

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5/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Rounds: 800 Meter Run 50 Double Unders 25 Burpees *45 minute Time Cap

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