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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2/2/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard () Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes: In teams of 2 10 Single Arm Dumbbell Hang Clean and Jerks (5/arm) 15 Russian Kettlebell Swings 10 Burpees *one...

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2/01/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Every Four Minutes for Twenty Minutes: 10 CTB Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks RX+ = something heavier, record weight...

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1/31/19

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes: Teams of 2: 8 DB Hang Clean and Jerks 10 Kettlebell Swings 12 Pushups *one partner completes a full round while the other...

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1/31/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 8 Deadlifts (225/155) 10 Burpee Box Jumps (24/20) 12 Wallballs (20/14)

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1/30/19

Crossfit RXD – Renegade Training View Public Whiteboard Bergeron Open Test (AMRAP – Rounds and Reps) Amrap 20 minutes: 50 Wallballs (20/14) 50 Double Unders 40 Toes to Bars 40 Box Jumps (24/20) 30 Chest to Bar Pullups 30 Burpees 20...

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1/30/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes: Minute 1 – 10 Back Squats Minute 2 – 10 Double KB Push Press Minute 3 – 15/12 Row cals – 12/8 Assault Bike cals...

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1/29/19

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Weight) 8 minutes to find a Clean 1rm Metcon (AMRAP – Reps) Amrap 7 minutes: Clean @ 85% of above 500m Row (Time) Max Effort 500m Row

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1/29/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 4 Power Snatches (95/65) 6 Toes to Bars 8 Burpees 35 Double Unders rest 2 minutes x 3 sets Supplemental

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1/28/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach...

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