“Whitten”

Crossfit RXD – Strength & Conditioning Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died...

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11-6-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 4 rounds of: 4 Deadlifts (115/75) 4 Hang Power Cleans 4 Thrusters Rest 2 minutes after four rounds X 3 sets Supplemental Clean and Jerk (1.1.1 rest 30 sec between reps)...

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Power Hour

Crossfit RXD – Power Hour A1) Incline Press: Work up to a heavy double B1) KB Shrug: 10 reps, 10 second hold, 9 reps, 9 second hold… 3 Rounds: C1) KB Front Rack Walk x100m C2) KB Farmer’s Walk x100m C3) Parallette Push Ups x15...

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11-3-17

Crossfit RXD – Strength & Conditioning Metcon (No Measure) Every 5 minutes for 5 sets: 300/250 meter row 15 Hang Power Snatches (75/55) 10 Burpee Box jump overs (24/20) *rest remainder of the 5 minutes Metcon

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CARDeeYO!!

Crossfit RXD – Strength & Conditioning It is important to maintain a sustainable and consistent effort at 85% Aerobic Effort for this workout. Metcon Metcon (Time) 4 Rounds: 200 Meter Run 20 Russian Kettlebell Swings (70/53) rest 2...

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Thruster/Toes to Bar Tester

Crossfit RXD – Strength & Conditioning Metcon Thruster/Toes to Bar Tester (AMRAP – Reps) AMRAP 9 Minutes: 3, 6, 9, 12… Thrusters (95/65) Toes To Bars Thruster/Toes to Bar Tester (AMRAP – Reps) AMRAP 9 Minutes: 3, 6...

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October 31, 2017

HAPPY HALLOWEEN FROM YOUR RXD FAMILY! … (WOD) … A) 6 SETS: 200M RUN 10 SHOULDER TO OVERHEAD (115/75) 30 DOUBLE UNDERS 10 BURPEES OVER BARBELL …REST 2 MINS… … (SUPPLEMENTAL) … A) EVERY 2 MINS FOR 12 MINS 3...

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October 30, 2017

We will hopefully be fully functional on Wodify this week (Nov 1) and we are very grateful for all you that have downloaded the new app and opened/verified your account online. Be on the look out for any updates as we continue to move forward...

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October 28, 2017

HOW ABOUT THIS WORLD SERIES?! SHAPING UP TO BE A MEMORABLE ONE. … IF YOU HAVE EVER WONDERED WHAT TO DO TO MAKE YOURSELF STRONGER AND DEVELOP ALL YOUR MUSCLE GROUPS, COME CHECK OUT POWER HOUR! COACH SEAN AND TODD TAKE YOU TO THE NEXT LEVEL...

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October 27, 2017

(WOD) … FOR TOTAL TIME: A) 3 ROUNDS: 15/12 CAL AD 15 WALL BALLS (20/14) …REST 1 MIN AFTER COMPLETION… B) 3 ROUNDS: 20/18 CAL ROW 15 BURPEES …REST 1 MINS AFTER COMPLETION… C) 3 ROUNDS: 400M RUN 50 DOUBLE UNDERS...

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October 25, 2017

One of our long time members was featured in an article outlining her life as a special needs mom and Olympic World Record holder! Pretty cool stuff. Thank you for always inspiring us Kristi, no matter the distance, you are always a part of the...

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