Daily Blog – Page 62 – CrossFit RXD

Jan 16, 2019 by Coaching Staff 192

1/17/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 5 CTB Pullups 10 Ring Dips 15 OH Squats (95/65)

Jan 15, 2019 by Coaching Staff 188

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans (155/105) Burpee over Barbell 20 Double Unders Metcon (No Measure) 4 sets not for time: 6-8 Dips 6-8 Strict Pullups...

Jan 14, 2019 by Coaching Staff 174

1/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets: 250/200 Meter Row 10 Shoulder to Overhead (115/75) 10 Box Jump Overs (24/20) rest 2 minutes *slowest round is your score*ONLY RECORD YOUR SLOWEST...

Jan 13, 2019 by Coaching Staff 310

1/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (8, 6, 4, 3, 2, 1 rest 1 minute between ) *rest 1 minute between sets **moderate weights, not maxes Metcon (No Measure) Emom 10 minutes: 5 Thrusters + 7 Toes to...

Jan 11, 2019 by Coaching Staff 190

CHAMBER 10

Crossfit RXD – Power Hour View Public Whiteboard A1: Weighted Chin Up (Increasing weight for 4 sets of 5 repetitions) A2: Barbell Hip Thrust (Increasing weight for 4 sets of 5 repetition) A3: KB Floor Press (Heavy for 4 sets of 5...

Jan 10, 2019 by Coaching Staff 208

1/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 6 minutes: 5 CTB Pullups 20 Double Unders 5 Squat Cleans (155/105) 100 Meter Run rest 3 minutes x 3 sets

Jan 9, 2019 by Coaching Staff 200

1/10/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Four Rounds: 400 Meter Run 50 Air Squats

Jan 8, 2019 by Coaching Staff 182

01/09/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Invictus Baseline Interval Test (6 Rounds for time) Every 5 minutes for 30 minutes: 10 Strict Pullups 15 Toes to Bars 20 Pushups 25 Wallball Shots (20/14 lbs to 10′)...

Jan 7, 2019 by Coaching Staff 193

01/08/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (6 Rounds for reps) 6 sets at consistent effort: 10 deadlifts (205/145) 10 No Pushup Burpee Box Jumps (24/20) 200 Meter Run Rest 2 minutes

Jan 6, 2019 by Coaching Staff 183

01/07/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3...

Jan 4, 2019 by Coaching Staff 208

TEAM WOD

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Teams of 3: For time (40 minute cap) 1 mile run OR 120/80 Calorie Assault Bike 100 Squat cleans (115/75) 80 Burpee over Barbell 60 Thrusters (115/75) 1 mile...

Jan 3, 2019 by Coaching Staff 208

01/04/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 2 rounds: 50 Double Unders 25 Hang Power Cleans (95/65) 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees