7/8/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Power Clean + Jerk (Build to a 1 rep max in 12 minutes) Power Clean and Jerk (split or push) Snickers (Weight) 4 sets not for time: 8 Hang Power Cleans 10 Front Squats 12...

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7/6/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Blue Falcon (Time) In teams of two for time: 4k Row 300 Double Unders 200 Wallball Shots (20/14) 100 Hang Power Snatches (75/55) 1 Mile Run

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7/5/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Aftermath (Time) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean and Jerks (155/105) *complete 1 round of Cindy after each set **1 round of Cindy = 5 pullups, 10 pushups, 15 squats

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7/3/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Bonkers (Time) For time: 400 Meter Run 21 Overhead Squats (75/55) rx+ (95/65) 21 Burpees 400 Meter Run 18 Overhead Squats 18 Burpees 400 Meter Run 15 Overhead Squats 15...

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7/2/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed...

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7/1/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Snatch (Take 20 minutes to build to a 1rm (Power or Squat)) Scratch (AMRAP – Rounds and Reps) Amrap 9 minutes: 10 Hang Power Snatches (75/55) 15 Abmat Situps 20 Air...

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6/28/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Fun Dungeon (No Measure) Emom 25 minutes: Min 1: 6 Back Squats (225/155) Min 2: 8 CtB Pullups Min 3: 10 Handstand Pushups Min 4: 50 Double unders Min 5: rest

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6/26/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Coldbrew (5 Rounds for time) Every 4 minutes for 20 minutes: 21/18 Calorie Row 15 Toes to Bars 9 Shoulder to Overhead (135/95) Supplemental Metcon (Time) For Time: 30...

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6/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Laredo (Time) 6 Rounds for time: 24 Squats 24 Pushups 24 Walking Lunges 400 Meter RunU.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd...

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6/24/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Front Squat (6 sets x 2 reps) Tie Dye (AMRAP – Reps) Amrap 10 minutes: 2-4-6-8-10 etc… Power Cleans (185/125) Ring Muscle ups *scale bar MU’s –> CTB...

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