Clik here to view.
Wednesday 190109
CrossFit Rx – CrossFit Deadlift (Tempo (42X2) 3×8. Rest 2:00. ) *4s eccentric. 2s pause @floor. X pull fast. 2s pause @top. “Rev Run” (AMRAP – Reps) 4 Rounds (AMRAP 4): 400 Meter Run 10 Pull ups 10...
View ArticleThursday 190110
CrossFit Rx – CrossFit “Arm Candy” (Time) 6 Rounds: 21/15 Calorie Bike 12 Burpees 100 Meter Farmers Carry (53’s/35’s) Finisher 3-4 sets: DB alternating hammer curl x20 Banded overhead tricep Extension...
View ArticleFriday 190111
CrossFit Rx – CrossFit “Heavy Eyes” (AMRAP – Reps) AMRAP 20: 20 Power Snatches (75/55) 20 Box Jump Overs (24/20) 20 Handstand Push-ups 20/14 Calorie Row Finisher Tabata mashup: -Side plank (alternate...
View ArticleSaturday 190112
CrossFit Rx – CrossFit “Bar Star” (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95)...
View ArticleSunday 190113
CrossFit Rx – CrossFit “Off the Upright” (AMRAP – Reps) AMRAP 12: 16 Dumbbell Front Rack Reverse Lunges (50/35) 4 Strict Muscle ups Finisher For time: 100/70 Calorie Bike
View ArticleMonday 190114
CrossFit Rx – CrossFit “Jump Start” (Time) For time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row...
View ArticleTuesday 190115
CrossFit Rx – CrossFit Deadlift (Tempo (42X2) 3×8. Rest 2:00.) *All sets Heavier than last week. “Down Time” (AMRAP – Reps) AMRAP 12: 3 Deadlifts (115/80) 3 Hang Power Cleans 3 Push Jerks* 6 Deadlifts...
View ArticleWednesday 190116
CrossFit Rx – CrossFit Back Squat (Cluster 3×3.3.3 Rest 25 sec/2 min.) “Rugrats” (Time) 4 Rounds On the 4:00 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Squats (50’s/35’s) 21/15 Calorie Bike*Score is...
View ArticleThursday 190117
CrossFit Rx – CrossFit “Frogger” (Time) 6 Rounds for Time: 20/14 Calorie Row 20 *10 Meter Shuttle Sprints Finisher 3 sets: Band pull throughs x20 Band pull aparts x30 ** 6:30 Yoga with Bee **
View ArticleFriday 190118
CrossFit Rx – CrossFit Dumbell Bench Press (3×10 ) *Superset with Barbell Bent Over Row 3×12. Increase from last week for both. “Phil & Lil” (AMRAP – Reps) Teams of 2: AMRAP 20 20 Ring-dips 30...
View ArticleSaturday 190119
CrossFit Rx – CrossFit “Del Gue” (Time) For time: 35 Power Snatches (75/55) 800 Meter Run 70 Thrusters (75/55) 800 Meter Run 35 Power Snatches (75/55)
View ArticleSunday 190120
CrossFit Rx – CrossFit “Rowpalooza” (5 Rounds for distance) ALAP sub-1:30/500m Row Rest 3:00 ALAP sub-1:35/500m Row Rest 3:00 ALAP sub-1:40/500m Row Rest 3:00 ALAP sub-1:35/500m Row Rest 3:00 ALAP sub...
View ArticleMonday 190121
CrossFit Rx – CrossFit Back Squat (Cluster 3×3.2.2 rest 25s/ 2 min. ) “Jason Voorhees” (Time) 21-15-9-6-9-15-21 Russian Kettlebell Swings (70/53) Target burpees (6in Touch) Finisher Accumulate 30...
View ArticleTuesday 190122
CrossFit Rx – CrossFit Dumbbell Bench Press (3×8. Heavier than last week. ) Superset with Barbell Bent Over Row 3×14 “Hard Ball” (Time) 3 Rounds 10 Power Snatches (115/80) 15 Box Jumps (30/24) 20 Chest...
View ArticleWednesday 190123
CrossFit Rx – CrossFit “Round Trip” (Time) 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans*Climb in weight on Hang squat clean. Score is slowest round. Record...
View ArticleThursday 190124
CrossFit Rx – CrossFit “Air Head” (Time) 75/50 Calorie Bike 20 Jumping Lunges 60/40 Calorie Bike 20 Jumping Lunges 45/30 Calorie Bike 20 Jumping Lunges 30/20 Calorie Bike 20 Jumping Lunges 15/10...
View ArticleFriday 190125
CrossFit Rx – CrossFit Deadlift (Tempo (42X2) 3×6. Rest 2:00 ) “Harley Quinn” (Time) 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (245/165) Finisher Barbell Rollout 3×10 Banded Bicep...
View ArticleSaturday 190126
CrossFit Rx – CrossFit “Sideburns” (AMRAP – Rounds) Teams of 3 AMRAP 30: 8 Dumbbell Hang Clean & Jerks (50/35) 10 Medball Squat Jumps (20/14) 12/8 Calorie Bike*Full rounds each team member. 4...
View ArticleSunday 190127
CrossFit Rx – CrossFit “Circus Ring” (AMRAP – Reps) 5 Rounds: AMRAP 2: 15/12 Calorie Row Max ring Muscle ups *Rest 2 Minutes Finisher -Accumulate 15 Sandbag Over The shoulder And/Or – EMOM 6: 50ft sled...
View Article