8/10/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dumbo (Time) 6 Rounds for time: 20 Alternating Db Snatches (50/35) 30 Walking Lunges 40 Double Unders 200 Meter Run

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8/9/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 20 minutes: Odd: 6 Hang Power Cleans (135/95) rx+ (155/105) Even: 15 Wallballs (20/14)

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8/8/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10...

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8/7/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard 5k Run (Time) Max Effort 5k Run Supplemental Metcon (No Measure) 3-4 sets not for time: 5 deficit strict hspu’s 10/arm KB snatch (53/35) 10/leg BB front rack Russian...

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8/6/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) EMOM 30 minutes: 1) 20 Russian Kettlebell Swings (53/35) 2) 15 Push Press (75/55) 3) 10 Toes To Bars 4) 5 Ring Muscle Ups 5) rest

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8/05/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hot Sauce (3 Rounds for reps) AMRAP 6 min: 6 Hang Power Snatches (95/65) 9 Push ups 12 Box Jump step downs (24/20) rest 3 min x 3 sets *start at snatches for each set...

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8/3/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes (w/ partner) 300 Meter Row 20 Jumping Air Squats 15 Situps 10 Clapping Pushups *one partner completes a full set...

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8-2-19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 20 minutes: Minute 1: Row 15/12 cals Minute 2: 8 Thrusters (95/65) Minute 3: 12 Box Jump Overs Minute 4: 50 DU’s

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08/01/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dime (5 Rounds for time) Every 4 minutes for 20 minutes: 10 Deadlifts (225/155) 100 Meter Run 10 CTB Pullups 100 Meter Run 10 Burpee over barbell

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7/31/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Fringe (Time) For time: 1k Row then 4 Rounds: 21 Wallballs (20/14) 15 Toes to Bar 9 Shoulder to Overhead (135/95) then 800 Meter Run Supplemental Metcon (Weight) Every 90...

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7/30/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of...

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7/29/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (8, 6, 4, 8, 6, 4) *second wave heavier than first Metcon (Time) 27-21-15-9 Calorie Row Goblet Squats (53/35) Pushups Supplemental Metcon (Weight) Every 75...

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