2/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine...

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2/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#*Ring Muscle Ups **pick version 1 or 2 Nasty Girls V2 (Time) 3 Rounds for...

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CHAMBER 13

Crossfit RXD – Power Hour View Public Whiteboard A1: Banded Push Up (10 reps for 4 sets) A2: Banded Hammer Curls (10 repetitions for 4 sets) A3: Banded Supinated Curl (10 repetitons for 4 sets) A4: Banded Reverse Curl (10 repetitions for 4...

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2/8/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Supplemental Metcon (No Measure) 4 sets: 20 Good Mornings 20...

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2/7/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50, 40, 30, 20, 10 Wallballs (20/14) Double Unders x2 (100,80, 60, etc…) 400 Meter Run Supplemental Metcon (No Measure) 4 sets: :30 Strict...

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2/6/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 1000 Meter Row 5 rounds of Cindy 1 Round of Cindy = 5 Strict Pullups, 10 Pushups, 15 squats Supplemental Metcon (No Measure) Ab Blast 4 4...

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2/5/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (5, 3, 1, 5, 3, 1 (second wave heavier than first)) Metcon (AMRAP – Rounds and Reps) Amrap 9 minutes: 3 Russian Kb Swings (53/35) 3 Goblet Squats 3 Box Jump...

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2/4/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean and Jerks (135/95) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Toes to Bars *10 Power Cleans/1 Toes to Bar 9 Power...

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2/2/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard () Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes: In teams of 2 10 Single Arm Dumbbell Hang Clean and Jerks (5/arm) 15 Russian Kettlebell Swings 10 Burpees *one...

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2/01/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Every Four Minutes for Twenty Minutes: 10 CTB Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks RX+ = something heavier, record weight...

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1/31/19

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes: Teams of 2: 8 DB Hang Clean and Jerks 10 Kettlebell Swings 12 Pushups *one partner completes a full round while the other...

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1/31/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 8 Deadlifts (225/155) 10 Burpee Box Jumps (24/20) 12 Wallballs (20/14)

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