7/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) Amrap 6 minutes: 7 shoulder to overhead (#115/75) 7 Toes to Bars 50 meter run Rest 3 minutes X 3 sets*start each set on the S2OH **run...

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7/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Run 3-5 Miles Metcon (Time) 5 rounds: 10 Burpees 20 Squats 30 Mountain Climbers

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7/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 90 seconds for 5 sets: 1 Power Clean + 1 Hang Squat Clean @ 65-75% Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 10 Hang Squat Cleans...

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7/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 rounds: 200 meter run 10 power snatches (95/65) 10 burpee box jump overs (24/20) 200 meter run Rest 3 minutes

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BPD Regen 7

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (1RM) B: Bench Press (80% for 5 sets of 3 repetitions) C1: Chin Up (20% of bodyweight for 2 repetitions for 5 sets) C2: Chin Up (Bodyweight for 5 repetitions for 5...

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6/29/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Burpee Box Jumps (24/20) Thrusters (95/65) Toes to Bars

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6/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds for time: 400 Meter Run 15 Russian KB Swings (53/35) 10 Overhead Squats (75/55)

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6/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) A) Every 5 minutes for 5 sets: 30/25 Calorie Row 10 Shoulder to Overhead (135/95) 30 Double Unders *rest the remainder of 5 minutes*record times...

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Cindy

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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6/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Clean Complex (3, 3, 3, 3 @ 65-75%) Clean Pull + Hang Squat Clean*Complete the complex three times per set. **complete a set at the top of every 3 minutes...

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BDP Regen 6

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (85% for 20 total reps) B: Weighted Dip (75% for 1 repetition for 8 sets) C1: Chin Up (Go for a Rep PR) C2: Chin Up (Try to match your Rep PR) C3: Chin Up (Add C1...

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6/22/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds for time: 10 Deadlifts (185/135) 10 Box Jump Overs (24/20) 400 Meter Run

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