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**Weekend Schedule Alert–Closed April 22 & 23**
Hey gang Take note and plan accordingly… CrossFit Rx will be CLOSED on Saturday and Sunday, April 22 & 23rd, because we are hosting an amazing mobility coaching certification course. For this 1...
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Thursday, April 13, 2017
170413: “Snake Bite” 21-15-9: Squat Snatch (95/65#) C2B Pull-ups –then– Core — 630 Skills: Handstands and Handstand Walking
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Friday, April 14, 2017
170414: “Bar Crawl” Teams of 3: AMRAP 7: Bench Press 50 Bench Press (135/95#) 50 Bench Press (155/105#) AMRAP Bench Press (185/135#) Rest 3:00 AMRAP 7: 50 Front Squat (135/95#) 50 Front Squat...
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Saturday, April 15, 2017
170415: “Tandem” Teams of 2, AMRAP 20: 60/40 Calorie Bike 30 Kettlebell Swings (70/53#) 8 Rope Climbs
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Monday, April 17, 2017
170417: “Frantic” 4 Rounds: 21/18 Calorie Row/Bike 18 Thrusters (65/45#) 15 Pull Ups –then– Core
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Tuesday, April 18, 2017
170418: EMOM 8: 3 push jerks @ ~65% of 1 RM jerk; from Rack –then– “DT” 5 Rounds: 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) — 630 Skills: Rowing…stroke analysis...
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Wednesday, April 19, 2017
170419: Back Squat 5×3. Lift every 2:00 –then– “Team Boat Race” 6 Rounds: 500 Meter Row 400 Meter Run NOTE: Partners complete full rounds, then switch. So 3 rounds per partner. –then– Core
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Thursday, April 20, 2017
170420: EMOM 8: 2 power snatch. Ascend in weight when possible –then– “Powerball” 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie Row — 630 Skills: Wildcard
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Friday, April 21, 2017
170421: “SPF 1 million” 10-8-6-4-2: Floor Press (135/95#) Strict Pull-ups 160 m run after each set 10-8-6-4-2: Floor Press (135/95#) Russian KettleBell Swings (as heavy as possible) 160 m run after...
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Saturday & Sunday April 22nd & 23rd, 2017
170422 & 170423 GYM CLOSED for Awesome Mobility Certification Course. GO OUTSIDE and Learn/Play a NEW SPORT!
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Monday, April 24, 2017
170424: “Happy Hour” 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar –then– CORE
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Tuesday, April 25, 2017
170425: Back Squat (15-17 minutes) Warm up: Set 1: Empty Barbell x 6-8 reps Set 2: 50% x 3 reps Set 3: 60% x 3 reps Set 4: 70% x 3 reps Set 5: 80% x 3 reps then: Work sets Work Set 1: 85% x 1 rep Work...
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Wednesday, April 26, 2017
170426: Bench Press 5×3 lift every 2:00 –then– “Row & Go” 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) NOTE: Score = clean and jerk reps....
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Thursday, April 27, 2017
170427: Deadlift (15-17 minutes) Warm up: Set 1: 25% x 6-8 reps Set 2: 50% x 3 reps Set 3: 60% x 3 reps Set 4: 70% x 3 reps Set 5: 80% x 3 reps then: Work sets Work Set 1: 85% x 1 rep Work Set 2: 85%...
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Friday, April 28, 2017
170428: “Half Full” 100 DU 750 Meter Row 50 DB Snatches (50/35) 750 Meter Row 100 DU –then– Core –then– 3 x ATYT
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Saturday, April 29, 2017
170429: “Firestarter” Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over Bar 100 Calorie Row
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Sunday, April 30, 2017
170430: “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead...
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Monday, May 1, 2017
170501: 5-10 minute skill session. Rope climbs! If you have “perfect” rope climbs already (including legless & kipping & both Russian and Spanish wraps)…10 minutes of mobility –then– “Upper...
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Tuesday, May 2, 2017
170502: Back Squat (15-17 minutes) Warm up: Set 1: Empty Barbell x 6-8 reps Set 2: 50% x 3 reps Set 3: 60% x 3 reps Set 4: 70% x 3 reps Set 5: 80% x 3 reps then: Work sets Work Set 1: 88% x 1 rep Work...
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