8/3/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes (w/ partner) 300 Meter Row 20 Jumping Air Squats 15 Situps 10 Clapping Pushups *one partner completes a full set...

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8-2-19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 20 minutes: Minute 1: Row 15/12 cals Minute 2: 8 Thrusters (95/65) Minute 3: 12 Box Jump Overs Minute 4: 50 DU’s

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08/01/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dime (5 Rounds for time) Every 4 minutes for 20 minutes: 10 Deadlifts (225/155) 100 Meter Run 10 CTB Pullups 100 Meter Run 10 Burpee over barbell

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7/31/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Fringe (Time) For time: 1k Row then 4 Rounds: 21 Wallballs (20/14) 15 Toes to Bar 9 Shoulder to Overhead (135/95) then 800 Meter Run Supplemental Metcon (Weight) Every 90...

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7/30/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of...

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7/29/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (8, 6, 4, 8, 6, 4) *second wave heavier than first Metcon (Time) 27-21-15-9 Calorie Row Goblet Squats (53/35) Pushups Supplemental Metcon (Weight) Every 75...

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7/28/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of...

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7/27/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 3 Wall Walks 6 Double Kettlebell Front Squats (53/35) 9 No Push Up Burpees 12 ab mat sit-ups 36 Double Unders

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7/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Row Cindy Row (Time) 3 Rounds for time: 1000 Meter Row 5 rounds of Cindy 1 Round of Cindy = 5 Strict Pullups, 10 Pushups, 15 squats

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7/24/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 4 minutes for 20 minutes: 250/200 Meter Row 10 Burpee Box jump overs (24/20) 2 Power Cleans (75-80% of 1rm) Supplemental Snatch Balance Complex...

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7/23/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Cabbage Patch (Time) For time: 50 Wallballs (20/14) 400 Meter Run 50 Dumbbell Snatches (50/35) 400 Meter Run 50 Pullups 400 Meter Run 50 Wallballs

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