11/14/17

Crossfit RXD – Strength & Conditioning Weightlifting A1: Single Arm Dumbell Press (6-8 Reps/arm x 4 sets) A2: Ring Rows (8-10 reps x 4 sets @ (3112)) Metcon Metcon (Time) 5 Sets: 10 Hang DB Snatches (R/Arm) 5 Burpee Box Jump Overs...

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CF Kids 11/14/17

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) 2 Rounds at a Warm Up Pace: 10 Squats—> Forward Roll 5 Push Ups—> Log Roll 5 Burpees—> Broad Jump 10 Jumping Lunges—> Backwards Jump Skill Session Warm-up (No Measure) Wall Walks...

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11-13-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Reps) In 6 minutes complete: 30/20 Cal Row Amrap Bear Complex (135/95) rest 3 minutes x 3 sets *Bear Complex = Deadlift + Hang Power Clean + Front Squat + Push Press +...

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Power Hour

Crossfit RXD – Power Hour Decline Bench Press Single Arm Arnold Press Single Arm Arnold Press Farmer’s Carry (600 Meters) Chin Up Barbell Biceps Curl

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11-10-17

Crossfit RXD – Strength & Conditioning Metcon Metcon (No Measure) 6 sets @consistent effort – 85-90%: 10/8 cals Assault Bike 5 CTB Pullups 7 Burpee Box Jumps (24/20) 9 Toes to Bars 11 S2OH (96/65) rest 3 min Supplemental A1...

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CF Kids 11/09/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Partner Cone Relay Race In a relay fashion, run desired distance to retrieve cones. Weightlifting Shoulder Press (3 x 3) Metcon Metcon (No Measure) Partner WOD Two rounds for time...

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11-8-17

Crossfit RXD – Strength & Conditioning Weightlifting Deadlift (10, 8, 6, 4) Metcon Metcon (Time) 21-15-9 Back Squats (155/105)(185/125) CTB Pullups Supplemental Metcon (Time) 3 Sets @ 97%: 20/15 Cal Assault Bike 10 Hang Power...

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CF Kids 11/07/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Three rounds not for time: 100m Row 5 PERFECT Air Squats Skill Session Warm-up (No Measure) DB Thruster Skill Session Metcon Metcon (No Measure) 7 Rounds for time: 7 Cal Row 7 DB...

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“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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