01/02/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (10, 8, 6, 4 ,2) Rest 1 minute between sets Metcon (No Measure) Emom 10 minutes: Odd: 10 Deadlifts (205/145) Even: 12 Burpee over Barbell Supplemental Metcon...

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12/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur...

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CHAMBER 9

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Supinated Inverted Row (5 sets of 8 repetitions) A2: Barbell Hip Thrust (Heavy for 5 sets of 8 repetitions) A3: Paralette Push Up (5 sets of 8 repetitions) B1: KB Bench Press (5...

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12/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets @ consistent effort 300/250 Meter Row 10 Hang Power Cleans (135/95) 10 Shoulder to Overhead rest 2:00

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12/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...

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12/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 12 Days of Christmas: 100 Meter Run 2 Thrusters (75/55) 3 Push Press 4 Power Cleans 5 Power Snatches 6 Kettlebell Swings (53/35) 7 Pullups 8 Knees to Elbows 9...

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CHAMBER 8

Crossfit RXD – Power Hour View Public Whiteboard A1: Back Extension (Bodyweight for 12 repetitions for 5 sets) A2: DB Arnold Press (12 repetitions for 5 sets) A3: BB Seated Good Morning (12 repetitions for 5 sets) B1: Weighted Chin Up (5...

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12/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every minute on the minute for 28 minutes: Min 1: 10 Bench Press Min 2: 5 Strict Pullups + 10 Goblet Squats (70/53) Min 3: 10 Burpee Box Jumps (24/20)...

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12/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 6 Squat Cleans (135/95) 9 box jump overs (24/20) 12 Hand Release Pushups

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12/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (6 Rounds for time) A) 6 sets @ consistent effort 15 cal Row 5 Chest to Bar Pullups 7 Burpees 9 Pullups 11 Shoulder to Overhead (95/65) rest 2 minutes Supplemental...

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