10/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Boat Race (Time) 3 Rounds for time: 500 Meter Row 400 Meter Run rest 3 minutes

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10/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume...

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10/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (5, 3, 1, 5, 3, 1) Metcon (Time) 21-15-9 Strict Pullups Hand Release Pushups 100 Meter Farmer’s Carry *50/35 ish pound kb’s or db’s

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10/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 5 Squat cleans (185/125) 7 Burpee Box Jumps (30/24) 9 Toes to Bars Supplemental Metcon (No Measure) Emom 10 minutes...

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CHAMBER 1

Crossfit RXD – Power Hour View Public Whiteboard A1: Chin Up (5 sets of 5 at (1151)) A2: Weighted Plank (HEAVY for 5 sets of 20 seconds) A3: Back Extension (Bodyweight for 5 sets of 10) B: Close Grip Floor Press (10RM) C1: Banded Push Up (4...

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10/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes: Minute 1 -10 Push Press (115/75) Minute 2 – 15 Russian KB Swings (53/35) Minute 3 – 10/7 Assault Bike Cals Minute 4 –...

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10/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For TIme: Buy in – 800 Meter run 21-15-9 Hang Power Snatches (75/55) Overhead Squats Box Jump overs (24/20) Buy Out – 1000 Meter Row

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10/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 200 Meter Run 18 Alt. Jumping Lunges 15 Ab-mat Situps 12 Hand Release Pushups Supplemental Metcon (No Measure) Emom...

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10/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 1 Round of DT + 40 Double unders Rx = 135/95 Rx+ = 155/105 *1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6...

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10/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 30 Pullups 40 Alt. DB Snatches (50/35) 50 Burpee Box Jumps (24/20) 40 Alt. DB Snatches 30 Toes to Bars Supplemental Metcon (Weight) Every 2 minutes...

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10/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Barbell-Facing Burpees 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80...

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10/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed...

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