Monday 181217
CrossFit Rx – CrossFit Push Press (3×8. Ascending. Every 2:00.) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon (No Measure) Finisher- Loaded carry 4x 150ft Hollow Hold flutter...
View ArticleTuesday 181218
CrossFit Rx – CrossFit “Rumble In The Bronx” (5 Rounds for time) 5 Rounds on the 4:00 20/14 Calorie Bike 10 Lateral Barbell Burpees 5 Power Cleans (185/135) Metcon (No Measure) Finisher- DB bench press...
View ArticleWednesday 181219
CrossFit Rx – CrossFit Back Squat (4×2. 3s Pause in Bottom. Every 2:00. Ascending) “Breaking Bad” (Time) 3 Rounds: 30 Russian Kettlebell Swings (53/35) 30/21 Calorie Row 30 Front Squats (95/65) Metcon...
View ArticleThursday 181220
CrossFit Rx – CrossFit “Bouncy” (AMRAP – Rounds and Reps) AMRAP 20: 75 Double Unders 3 Rope Climbs 600 Meter Run Metcon (No Measure) Finisher- 3x 1:00 Sandbag bear hug hold Cooldown *6:30 Yoga with Bee*
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**CrossFit Striking Workshop @ CFRX**
**CrossFit Striking is coming to CFRX for just 1 day…Sunday February 24th, 2019. EVERYONE in our gym gets 20% OFF the entry fee if they register before January 26th, 2019! No experience or prior...
View ArticleFriday 181221
CrossFit Rx – CrossFit Deadlift (3×1.1. 20s/ 2:00 min b/t sets. 90-100%. ) “Scream” (AMRAP – Reps) AMRAP 13: 30 Wall balls (20/14) 15 Deadlifts (225/155) 5 Muscle ups Metcon (No Measure) Finisher-...
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Saturday 181222
CrossFit Rx – CrossFit ‘12 Days of Christmas’ (Time) 1- Strict HSPU 2- Burpee 3- C2b Pull Ups 4- Toes to bar 5- Goblet Squat (70/55) 6- Kettlebell Swings (70/55) 7- Lunges per leg (70/55) 8- MedBall...
View ArticleSunday 181223
CrossFit Rx – CrossFit “Judah Maccabee: 8 Nights of Hanukkah” (Time) 8 Rounds for Time: 8 Hang Power Cleans (95/65 lb) 8 Front Squats (95/65 lb) 8 Push Presses (95/65 lb) 8 Deadlifts (95/65 lb) 8...
View ArticleThursday 181227
CrossFit Rx – CrossFit “Murph-ish” (Time) 2 Rounds: 5 Rounds of “Cindy” 50/35 Calorie Bike or Row 5 Rounds of “Cindy” 50/35 Calorie Row or Bike1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air...
View ArticleFriday 181228
CrossFit Rx – CrossFit “Star Fox” (Time) 9-7-5-3-1 Power Clean and Jerk (155/105) After Each Round: 2 Rope Climbs 160m Run Finisher Seated banded hamstring curl 3×25/
View ArticleSaturday 181229
CrossFit Rx – CrossFit “Boxed In” (AMRAP – Reps) Teams of 2 4 Rounds: 1:00 Hang Power Snatches (95/65) 2:00 Burpee Box Jump Over (24/20) 3:00 Calorie Row 2:00 Rest
View ArticleMonday 181231
CrossFit Rx – CrossFit Announcement **No 6:30/7:30 Classes** “Macho Man” (Build to a Heavy Complex) 3 Power Cleans 3 Front Squats 3 Push Jerks “Hulk Hogan” (AMRAP – Reps) AMRAP 12 3 Rounds of “Macho...
View ArticleWednesday 190102
CrossFit Rx – CrossFit Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Finisher 3-4 sets: :20 Ski for max watts :45 Sandbag Bear hug Hold
View ArticleThursday 190103
CrossFit Rx – CrossFit “Full Count” (AMRAP – Reps) 5 Rounds: AMRAP 4: 35/25 Calorie Bike 25 Russian kettlebell Swings (53/35) Max 10m Shuttle Sprints in Time Remaining*Rest 2 Minutes Between Finisher...
View Article190104
CrossFit Rx – CrossFit “Goomba” (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (115/80) After Each Round: 21 Double Unders 9 Toes to Bar Finisher 3 sets: Ring tricep extensions x12 Supinated grip Ring...
View ArticleSaturday 190105
CrossFit Rx – CrossFit “Sharing is Caring” (Time) Teams of 3 2 Rounds: 200 Meter Run (Each; Relay style) 100 Dumbbell Snatches (50/35) 200 Meter Run 50 Burpees over the Bar 200 Meter Run 100 Thrusters...
View ArticleSunday 190106
CrossFit Rx – CrossFit “Inversion Version” (Time) For time: 2 minute handstand hold 60 air squats 100 ft handstand walk 60 air squats 2 minute handstand holdhandstand hold against a wall (with only the...
View ArticleMonday 190107
CrossFit Rx – CrossFit Back Squat (Cluster 3×4.4.4 Rest 15 sec/2 min.) Ascending. Start @ 5/6 RPE (4-6 reps in reserve) “Fancy Sauce” (AMRAP – Reps) AMRAP 3 21 Front Squats (115/80) 21 Burpees Over the...
View ArticleTuesday 190108
CrossFit Rx – CrossFit Dumbbell Bench Press (3×10) *Superset with 3×12 Barbell Bent Over “Jump Around” (AMRAP – Reps) AMRAP 13: 30 Double Unders 15 Shoulder to Overhead (135/95) 30 Double Unders 15...
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