08/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of...

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GTL 4

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (3RM) B: Weighted Dip (80% of A for 5 sets of 3 repetitions) C: Weighted Chin Up (3RM) D: Weighted Chin Up (80% of C for 5 sets of 3 repetitions) E1: Barbell Hip...

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08/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every Minute on the Minute for 28 minutes: Min 1: 10 Back Squats (155/105) Min 2: 10 DB Bench Press Minute 3: 50 Double Unders Minute 4: Rest

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08/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Sets: 25/20 Assault Bike Calories 10 Deadlifts (245/165) 10 Handstand Pushups rest 2 minutes

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08/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Box Jumps (24/20)(30/24) 50 Kettlebell Swings (53/35)(70/53) 50 Knees to Elbows 50 Wallballs (20/14)(30/20) 50 Burpees *2nd numbers are for RX+...

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07/31/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Weight) Every minute on the minute for 8 Minutes: Power Snatch + Hang Squat Snatch Metcon (Time) 5 sets: 10 CTB Pullups 35 DU’s 15, 13, 11, 9, 7 Squat Cleans M-135, 155...

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7/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 8 Minutes: Power Clean + Hang Squat Clean *Use 70-80% of 1 rm Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 9 DB Hang Squat Cleans 7 DB...

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7/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 10 Thrusters (95/65) 12 Burpee Over Barbell 14 Toes to Bars *record time for each round Supplemental Metcon (Time)...

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GTL 3

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Hip Thrust (175/115 for 4 sets of 12) A2: Sumo Deadlift (175/115 for 4 sets of 12) B: Weighted Chin Up (1RM) C: Weighted Chin Up (80% for 15 total repetitions) D...

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7/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Saman Kunam 8 rounds: 13 Deadlifts (185/125) 17 Wallballs (20/14) 400 Meter run *40 minute capDedicated to Retired Thai Navy SEAL Saman Kunan who drowned while...

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7/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 125 Double Unders 1,000 Meter Row 75 Shoulder to Overhead (95/65) 1,000 Meter Row 125 Double Unders

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