03/01/19

Announcements RXD Open Week #2: Friday Night Lights 6pm 1st Saturday Team WOD, this Saturday at 9am Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP...

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2/28/19

Announcements RXD Open Week #2: Friday Night Lights 6pm 1st Saturday Team WOD, this Saturday at 9am Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes: 200 Meter Run 5...

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2/27/19

Announcements RXD Open Week #2: Friday Night Lights 6pm 1st Saturday Team WOD, this Saturday at 9am Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets: 5 Deadlifts (245/165)(275/185) 10 Box Jump Overs...

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2/26/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (2 Rounds for reps) Amrap 6 minutes: 10 Burpee Over Barbell 10 Hang Power Cleans (115/75) 10 BB Front Rack Lunges (5/leg) rest 2 minutes x 2 sets Metcon (2 Rounds for...

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2/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20...

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CHAMBER 15

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (4 sets of 10 repetitions) A2: Ring Dips (4 sets of 10 repetitions) A3: Chin Up (4 sets of 10 repetitions) KB RDL B1: KB Push Press (4 sets of 10 repetitions) B2: KB Shrug...

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2/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball...

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2/21/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for time) 2 Rounds for time: 100 Double Unders 50 Wallballs (24/20) rest 5 minutes 3 Rounds for time: 25/20 calorie row 15 Push Press (115/75) rest 5...

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2/20/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 10 minutes: 1 Hang Clean (build slowly) Metcon (Time) 21-15-9 Hang Power Cleans (115/75) Toes to Bars Supplemental Metcon (No Measure) 3 Sets: 10...

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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...

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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...

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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...

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