CHAMBER 14

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (4 sets of 15 repetitions) A2: Weighted Dip (4 sets of 15 repetitions) A2: Weighted Dip (4 sets of 15 repetitions) A3: Ring Push Ups (4 sets of 15 repetitions) B1: GHD...

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2/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 22 minutes: 8 Toes to Bars 10 Power Clean and Jerks (95/65) 200 Meter Run Supplemental Metcon (No Measure) Tabata :20 on/ :10...

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2/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 20/18 Calorie Row 15 Wallballs (20/14) 10 Hang Power Snatches (75/55) 5 Handstand Pushups Supplemental Metcon (No...

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2/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 3 minutes for 15 minutes: 5 Strict Press Metcon (Time) 21-18-15-12-9-6 Kettlebell Swings (53/35) Pushups x2 Double Unders *12 minute time cap...

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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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