11/20/17

Crossfit RXD – Strength & Conditioning Metcon A: Metcon (AMRAP – Rounds and Reps) 6 min amrap @ open pace 10 Hang Power Snatches (75/55) 10 burpees 14 box Jump Step Down (24/20) rest 2 min x 2 Rest 5 minutes between Part A and B...

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11/17/17

Crossfit RXD – Strength & Conditioning Gymnastics A: Weighted Pull-ups (3, 3, 3, 3, 3) Metcon B: Metcon (Time) 5 Rounds: 15/12 Calorie Assault Bike 12 Dumbbell Power Cleans 9 Handstand Pushups or Hand Release Pushups rest 2 minutes...

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11/16/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Rounds and Reps) As many rounds and reps as possible in 30 minutes: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” *1 round of Cindy = 5 Pullups, 10...

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11/16/2017

Crossfit RXD – CrossFit Kids Warm-up (No Measure) Dynamic stretching (5min) 3 rounds: 5 KB deadlift 10 mountain climbers Deadlift (5×3) Metcon (Time) For time: 15-12-9-6-3 Cal row Deadlifts CF Kids Games Best Mover’s Choice

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“Nancy”

Crossfit RXD – Strength & Conditioning Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Supplemental A: Metcon (No Measure) Emom 5 minutes: 5 Squat Snatches (70-75%) Emom 5 Minutes: 3 Squat Snatches...

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11/14/17

Crossfit RXD – Strength & Conditioning Weightlifting A1: Single Arm Dumbell Press (6-8 Reps/arm x 4 sets) A2: Ring Rows (8-10 reps x 4 sets @ (3112)) Metcon Metcon (Time) 5 Sets: 10 Hang DB Snatches (R/Arm) 5 Burpee Box Jump Overs...

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CF Kids 11/14/17

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) 2 Rounds at a Warm Up Pace: 10 Squats—> Forward Roll 5 Push Ups—> Log Roll 5 Burpees—> Broad Jump 10 Jumping Lunges—> Backwards Jump Skill Session Warm-up (No Measure) Wall Walks...

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11-13-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Reps) In 6 minutes complete: 30/20 Cal Row Amrap Bear Complex (135/95) rest 3 minutes x 3 sets *Bear Complex = Deadlift + Hang Power Clean + Front Squat + Push Press +...

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Power Hour

Crossfit RXD – Power Hour Decline Bench Press Single Arm Arnold Press Single Arm Arnold Press Farmer’s Carry (600 Meters) Chin Up Barbell Biceps Curl

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11-10-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (No Measure) 6 sets @consistent effort – 85-90%: 10/8 cals Assault Bike 5 CTB Pullups 7 Burpee Box Jumps (24/20) 9 Toes to Bars 11 S2OH (96/65) rest 3 min Supplemental A1...

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CF Kids 11/09/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Partner Cone Relay Race In a relay fashion, run desired distance to retrieve cones. Weightlifting Shoulder Press (3 x 3) Metcon Metcon (No Measure) Partner WOD Two rounds for time...

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