2/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Squat Jump Row Hell (5 Rounds for calories) Five 3-minute rounds of: 10 Front squats (185/125) 10 Box Jumps (30/24) Row for max calories Rest 3 minutes between...

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Week 7

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press (70% 2×6 ) B1: GHD Situps (3×15) B2: Curtsey Lunge (3×8 Each Leg (KB)) C1: Plank (6×20 Seconds (HEAVY)) C2: Barbell curls (6×12) D1...

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OPEN WOD 18.1

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal...

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2/22/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) Four Rounds for time: 15 Goblet Squats (53/35)(70/53) 12 Kettlebell Swings 9 Push Press (135/95) 6 Strict Pullups

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2/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For Time: 2k Row 150 Double Unders 10 Rounds of Cindy *One Round of Cindy = 5 Pullups + 10 Pushups + 15 Squats

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02/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Squat Clean (3, 3, 3, 3, 3) *Cleans should be done touch n’ go for intermediate-advanced otherwise drop everytime **Build throughout each set. Score is heaviest...

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2/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 Minutes: 30/26 Cal Row 10 Burpee Box Jump Overs (24/20) 20 Toes to Bars 30 Alternating DB Snatches (50/35) 40 Wallball...

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Week 6

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press (85% 2×3) B1: KB RDL (3×20) B2: Kettlebell Farmer’s Walk (3x50m) B3: KB Shrug (3×20) B4: Kettlebell Farmer’s Walk (3x50m) C1: Klokov...

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2/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 25 Burpees 15 Back Squats (Bodyweight)Intermediate Option Complete as many rounds as possible in 20 minutes...

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2/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 400 Meter Run 21 Overhead Squats (75/55) 12 Chest to Bar Pullups

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2/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) Five Rounds for time: 6 Squat Cleans (155/105) 12 Box Jump Step Downs (24/20) 18 Kettlebell Swings (53/35) 24 Double Unders Supplemental Metcon (Time)...

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Invictus Baseline Interval Test

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Invictus Baseline Interval Test (6 Rounds for time) Every 5 minutes for 30 minutes: 10 Strict Pullups 15 Toes to Bars 20 Pushups 25 Wallball Shots (20/14 lbs to...

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