Daily Blog – Page 2 – CrossFit RXD

15 days ago by Coaching Staff 29

TEAM WOD

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Teams of 3: For time (40 minute cap) 1 mile run OR 120/80 Calorie Assault Bike 100 Squat cleans (115/75) 80 Burpee over Barbell 60 Thrusters (115/75) 1 mile...

16 days ago by Coaching Staff 36

01/04/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 2 rounds: 50 Double Unders 25 Hang Power Cleans (95/65) 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees

17 days ago by Coaching Staff 35

01/03/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 1000 Meter Row rest 3 minutes 750 Meter Row rest 2:30 minutes 500 Meter Row rest 2 minutes 250 Meter Row

18 days ago by Coaching Staff 65

01/02/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (10, 8, 6, 4 ,2) Rest 1 minute between sets Metcon (No Measure) Emom 10 minutes: Odd: 10 Deadlifts (205/145) Even: 12 Burpee over Barbell Supplemental Metcon...

20 days ago by Coaching Staff 31

12/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur...

22 days ago by Coaching Staff 32

CHAMBER 9

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Supinated Inverted Row (5 sets of 8 repetitions) A2: Barbell Hip Thrust (Heavy for 5 sets of 8 repetitions) A3: Paralette Push Up (5 sets of 8 repetitions) B1: KB Bench Press (5...

23 days ago by Coaching Staff 35

12/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets @ consistent effort 300/250 Meter Row 10 Hang Power Cleans (135/95) 10 Shoulder to Overhead rest 2:00

24 days ago by Coaching Staff 37

12/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 50, 40, 30, 20, 10 Sit ups x2 Double Unders (100,80,60…) 400 Meter Run

25 days ago by Coaching Staff 37

12/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...

27 days ago by Coaching Staff 43

12/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 12 Days of Christmas: 100 Meter Run 2 Thrusters (75/55) 3 Push Press 4 Power Cleans 5 Power Snatches 6 Kettlebell Swings (53/35) 7 Pullups 8 Knees to Elbows 9...

29 days ago by Coaching Staff 32

3 Rounds for Time:

Crossfit RXD – Strength & Conditioning View Public Whiteboard

29 days ago by Coaching Staff 35

CHAMBER 8

Crossfit RXD – Power Hour View Public Whiteboard A1: Back Extension (Bodyweight for 12 repetitions for 5 sets) A2: DB Arnold Press (12 repetitions for 5 sets) A3: BB Seated Good Morning (12 repetitions for 5 sets) B1: Weighted Chin Up (5...