Daily Blog – Page 74 – CrossFit RXD

May 2, 2019 by Coaching Staff 149

5/3/19

Announcements Team/Partner WOD This Saturday at 9am. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 2 minutes for 30 minutes: 5 Deadlifts (155/105) 5 Squat Cleans (155/105)

May 1, 2019 by Coaching Staff 158

5/2/19

Announcements Team/Partner WOD This Saturday at 9am. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Box Jumps (30/24) 50 Kettlebell Swings (70/53) 50 Knees to Elbows 50 Wallballs (20/14)(30/20)...

Apr 30, 2019 by Coaching Staff 150

5/1/19

Announcements Team/Partner WOD This Saturday at 9am. Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Front Squat (4 x 8 reps ) rest 1 minute Strict Chest to Bar Pullups (4 x max reps) Metcon Metcon (No Measure) Emom...

Apr 29, 2019 by Coaching Staff 156

4/30/19

Announcements Team/Partner WOD This Saturday at 9am. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 5 sets: 20/18 Calorie Row 15 Push Press (115/75) 10 Toes to Bars rest 2 minutes

Apr 28, 2019 by Coaching Staff 142

4/29/19

Announcements Team/Partner WOD This Saturday at 9am. Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 5 minutes for 20 minutes: 20 Back Squats (135/95) 15 Russian KB Swings (53/35) 10 Hang Squat...

Apr 26, 2019 by Coaching Staff 145

CHAMBER 22

Crossfit RXD – Power Hour View Public Whiteboard A: Paused Back Squat (2RM) B: Paused Back Squat (85% of A for 5 sets of 3 repetitions ) C1: Plate Raise (45/15 for 10 repetitons for 3 sets) C2: Farmer’s Carry (200m for 3 sets) C3...

Apr 25, 2019 by Coaching Staff 159

4/26/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Every 3 minutes for 21 minutes: 12 DB Deadlifts (50/35) 9 DB Hang Power Cleans 6 DB Shoulder to Overhead 200 Meter Run*Only one head...

Apr 24, 2019 by Coaching Staff 156

4/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Wallballs (20/14) 10 Ring Muscle ups 40 Wallballs 8 Ring Muscle Ups 30 Wallballs 6 Ring Muscle ups 20 Wallballs 4 Ring Muscle ups 10 Wallballs 2...

Apr 23, 2019 by Coaching Staff 163

4/24/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 400 Meter Run 30 Dumbbell Snatches (50/35) 20 Sit-ups 10 Box Jump Overs (24/20) *DB Snatches do NOT have to be...

Apr 22, 2019 by Coaching Staff 155

4/23/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Deadlift (4 x 8 ) A2: Push-ups (max reps) B: Metcon (Time) For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squat (155/105) Burpee Box Step-Overs

Apr 21, 2019 by Coaching Staff 159

4/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 rounds for time: 15 power clean and jerks (115/75) 50 double unders 15 toes to bars 50 double unders Supplemental Clean Complex 3 Hang Power Cleans + 2 Front...

Apr 19, 2019 by Coaching Staff 145

CHAMBER 21

Crossfit RXD – Power Hour View Public Whiteboard A: Paused Back Squat (4RM) B: Paused Back Squat (85% of A for 5 sets of 3 repetitions ) C1: Back Extension (4 sets of 15 repetitions) C2: French Press (Empty Bar for 4 sets of 15...