Daily Blog – Page 171

Feb 18, 2019 by Coaching Staff 304

2/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 400 Meter Run 6 Front Squats (165/115) 12 Chest to Bar Pullups Supplemental Metcon (No Measure) 4 Sets: 15 Russian...

Feb 17, 2019 by Coaching Staff 318

2/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15...

Feb 15, 2019 by Coaching Staff 268

CHAMBER 14

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (4 sets of 15 repetitions) A2: Weighted Dip (4 sets of 15 repetitions) A2: Weighted Dip (4 sets of 15 repetitions) A3: Ring Push Ups (4 sets of 15 repetitions) B1: GHD...

Feb 14, 2019 by Coaching Staff 267

2/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 22 minutes: 8 Toes to Bars 10 Power Clean and Jerks (95/65) 200 Meter Run Supplemental Metcon (No Measure) Tabata :20 on/ :10...

Feb 13, 2019 by Coaching Staff 270

2/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 20/18 Calorie Row 15 Wallballs (20/14) 10 Hang Power Snatches (75/55) 5 Handstand Pushups Supplemental Metcon (No...

Feb 12, 2019 by Coaching Staff 268

2/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 3 minutes for 15 minutes: 5 Strict Press Metcon (Time) 21-18-15-12-9-6 Kettlebell Swings (53/35) Pushups x2 Double Unders *12 minute time cap...

Feb 11, 2019 by Coaching Staff 324

2/12/19

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...

Feb 10, 2019 by Coaching Staff 273

2/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#*Ring Muscle Ups **pick version 1 or 2 Nasty Girls V2 (Time) 3 Rounds for...

Feb 8, 2019 by Coaching Staff 289

CHAMBER 13

Crossfit RXD – Power Hour View Public Whiteboard A1: Banded Push Up (10 reps for 4 sets) A2: Banded Hammer Curls (10 repetitions for 4 sets) A3: Banded Supinated Curl (10 repetitons for 4 sets) A4: Banded Reverse Curl (10 repetitions for 4...

Feb 7, 2019 by Coaching Staff 326

2/8/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Supplemental Metcon (No Measure) 4 sets: 20 Good Mornings 20...

Feb 6, 2019 by Coaching Staff 295

2/7/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50, 40, 30, 20, 10 Wallballs (20/14) Double Unders x2 (100,80, 60, etc…) 400 Meter Run Supplemental Metcon (No Measure) 4 sets: :30 Strict...

Feb 5, 2019 by Coaching Staff 310

2/6/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 1000 Meter Row 5 rounds of Cindy 1 Round of Cindy = 5 Strict Pullups, 10 Pushups, 15 squats Supplemental Metcon (No Measure) Ab Blast 4 4...