Daily Blog – Page 41 – CrossFit RXD

Nov 8, 2017 by Todd 336

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...

Nov 8, 2017 by Todd 381

11-9-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 15 Burpees 30 Calorie Row

Nov 7, 2017 by Todd 351

11-8-17

Crossfit RXD – Strength & Conditioning Weightlifting Deadlift (10, 8, 6, 4) Metcon Metcon (Time) 21-15-9 Back Squats (155/105)(185/125) CTB Pullups Supplemental Metcon (Time) 3 Sets @ 97%: 20/15 Cal Assault Bike 10 Hang Power...

Nov 6, 2017 by Todd 335

CF Kids 11/07/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Three rounds not for time: 100m Row 5 PERFECT Air Squats Skill Session Warm-up (No Measure) DB Thruster Skill Session Metcon Metcon (No Measure) 7 Rounds for time: 7 Cal Row 7 DB...

Nov 6, 2017 by Todd 666

“Whitten”

Crossfit RXD – Strength & Conditioning Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died...

Nov 5, 2017 by Todd 372

11-6-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 4 rounds of: 4 Deadlifts (115/75) 4 Hang Power Cleans 4 Thrusters Rest 2 minutes after four rounds X 3 sets Supplemental Clean and Jerk (1.1.1 rest 30 sec between reps)...

Nov 3, 2017 by Todd 388

Power Hour

Crossfit RXD – Power Hour A1) Incline Press: Work up to a heavy double B1) KB Shrug: 10 reps, 10 second hold, 9 reps, 9 second hold… 3 Rounds: C1) KB Front Rack Walk x100m C2) KB Farmer’s Walk x100m C3) Parallette Push Ups x15...

Nov 2, 2017 by Todd 356

11-3-17

Crossfit RXD – Strength & Conditioning Metcon (No Measure) Every 5 minutes for 5 sets: 300/250 meter row 15 Hang Power Snatches (75/55) 10 Burpee Box jump overs (24/20) *rest remainder of the 5 minutes Metcon

Nov 2, 2017 by Todd 412

CARDeeYO!!

Crossfit RXD – Strength & Conditioning It is important to maintain a sustainable and consistent effort at 85% Aerobic Effort for this workout. Metcon Metcon (Time) 4 Rounds: 200 Meter Run 20 Russian Kettlebell Swings (70/53) rest 2...

Nov 1, 2017 by Todd 444

Thruster/Toes to Bar Tester

Crossfit RXD – Strength & Conditioning Metcon Thruster/Toes to Bar Tester (AMRAP – Reps) AMRAP 9 Minutes: 3, 6, 9, 12… Thrusters (95/65) Toes To Bars Thruster/Toes to Bar Tester (AMRAP – Reps) AMRAP 9 Minutes: 3, 6...

Oct 30, 2017 by Todd 407

October 31, 2017

HAPPY HALLOWEEN FROM YOUR RXD FAMILY! … (WOD) … A) 6 SETS: 200M RUN 10 SHOULDER TO OVERHEAD (115/75) 30 DOUBLE UNDERS 10 BURPEES OVER BARBELL …REST 2 MINS… … (SUPPLEMENTAL) … A) EVERY 2 MINS FOR 12 MINS 3...

Oct 29, 2017 by Todd 360

October 30, 2017

We will hopefully be fully functional on Wodify this week (Nov 1) and we are very grateful for all you that have downloaded the new app and opened/verified your account online. Be on the look out for any updates as we continue to move forward...