08/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Box Jumps (24/20)(30/24) 50 Kettlebell Swings (53/35)(70/53) 50 Knees to Elbows 50 Wallballs (20/14)(30/20) 50 Burpees *2nd numbers are for RX+...

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07/31/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Weight) Every minute on the minute for 8 Minutes: Power Snatch + Hang Squat Snatch Metcon (Time) 5 sets: 10 CTB Pullups 35 DU’s 15, 13, 11, 9, 7 Squat Cleans M-135, 155...

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7/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 8 Minutes: Power Clean + Hang Squat Clean *Use 70-80% of 1 rm Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 9 DB Hang Squat Cleans 7 DB...

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7/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 10 Thrusters (95/65) 12 Burpee Over Barbell 14 Toes to Bars *record time for each round Supplemental Metcon (Time)...

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GTL 3

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Hip Thrust (175/115 for 4 sets of 12) A2: Sumo Deadlift (175/115 for 4 sets of 12) B: Weighted Chin Up (1RM) C: Weighted Chin Up (80% for 15 total repetitions) D...

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7/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Saman Kunam 8 rounds: 13 Deadlifts (185/125) 17 Wallballs (20/14) 400 Meter run *40 minute capDedicated to Retired Thai Navy SEAL Saman Kunan who drowned while...

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7/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 125 Double Unders 1,000 Meter Row 75 Shoulder to Overhead (95/65) 1,000 Meter Row 125 Double Unders

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7/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air SquatsIntermediate Option 4 rounds for time of: 20 pull-ups 40 push-ups 60 squats Beginner Option 4 rounds for...

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7/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Clean complex (1+1+1+1 x 4 sets @ 70-80%) Clean pull + Hang Power Clean + Squat Clean + Front Squat Metcon (Time) 1, 2, 3, 4, 5,6, 7, 8,9,10 Hang Power Cleans (155/105)...

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GTL 2

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (5RM) B: Weighted Dip (80% of B for 5 sets of 3 repetitions) C1: Barbell Hip Thrust (155/105 for 4 sets of 15 reps) C2: Curtsey Lunge (Bodyweight x 4 sets, 6 reps per leg...

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7/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes Minute 1: 8 Power Cleans (135/95) Minute 2: 10 Bench Press (135/95) Minute 3: 15/10 Calorie Assault Bike Minute 4: Rest

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