Sunday 190217
CrossFit Rx – CrossFit “Rowed Warrior” (Distance) 10 Rounds of: ALAP Sub 1:25/500m pace row Rest 3 minutes*scale pace as needed so first interval can be held for ~1:00 minute. Aim for intervals of at...
View ArticleMonday 190218
CrossFit Rx – CrossFit Split Jerk (4×3. Rest 2:00. Build to Heavy Triple) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of...
View ArticleTuesday 190219
CrossFit Rx – CrossFit “Fuller Circle” (Time) 75/50 Calorie Bike 125 Double-unders 2,000m Row 125 Double-unders 75/50 Calorie Bike Finisher Accumulate 25 Strict Toes To Bar
View ArticleWednesday 190220
CrossFit Rx – CrossFit Front Squat (Pause Front Squat x 1 + Front Squat x3. 4 Sets. ) *4s pause in bottom. 2 minutes between. Ascending “Satans Whiskers” (Time) 3 Rounds: 10 Chest-to-Bar Pull-Ups 10...
View ArticleThursday 190221
CrossFit Rx – CrossFit “Pheidippides” (AMRAP – Reps) AMRAP 18: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 30 KB Snatches (53/35) Finisher Body saw 3×8 (use towel for sliders on weightlifting...
View Article**CrossFit Open at CFRX**
It’s that time of year again: CrossFit Open time! This year EVERY Friday evening will be a “Friday Night Lights” event. • Starting @3:30 (regularly scheduled classes during the AM) a 15-20 minute...
View ArticleFriday 190222
CrossFit Rx – CrossFit Announcement It’s that time of year again: CrossFit Open time! This year EVERY Friday evening will be a “Friday Night Lights” event. • Starting @3:30 (regularly scheduled classes...
View ArticleSaturday 190223
CrossFit Rx – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target...
View ArticleMonday 190225
CrossFit Rx – CrossFit Snatch (1 Snatch EMOM x9. Ascending in weight every 3 reps) “Speed Dating” (AMRAP – Reps) AMRAP 14: 20 Hang Power Snatches (95/65) 35/25 Calorie Row 50 Double Unders Finisher 3x...
View ArticleTuesday 190226
CrossFit Rx – CrossFit “Liger Zero Panzer” (AMRAP – Reps) AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (225/155) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 8...
View ArticleWednesday 190227
CrossFit Rx – CrossFit SA Dumbbell Push Jerk (Build to Heavy set of 5/arm DB push jerk ) Or 3×5 Single Arm Dumbbell Push Jerk “Chemical Reaction” (Time) 3 Rounds 21/15 Calorie Bike 7 Bar Muscle Ups...
View ArticleThursday 190228
CrossFit Rx – CrossFit “Scuttling” (Distance) AMRAP 24: Row for Meters *Every 3 minutes 16 Swings (53/35) + 8 Pushups Finisher 3 sets: Zottman Curl x12 Standing Dumbbell French press x16 ** 6:30 Yoga...
View ArticleFriday 190103
CrossFit Rx – CrossFit Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185#...
View ArticleSaturday 190302
CrossFit Rx – CrossFit “Squidward” (Time) Teams of 3 For Time: 2 Rounds 20 Hand Stand Pushups 50 DB Snatches (50/35) 20 Chest to bar pull ups 30 Target Burpees (6in) 150/100 Calorie Bike 2 Rounds 20...
View ArticleSunday 190303
CrossFit Rx – CrossFit Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185#...
View ArticleMonday 190304
CrossFit Rx – CrossFit Push Jerk (Push jerk x2 + Split Jerk x1. 4 sets. Every 2 min.) “Go Fish” (Time) For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell...
View ArticleTuesday 190305
CrossFit Rx – CrossFit Back Squat (3×5. Rest 2:00. Ascending ) *Start @ 6/7 RPE (3-4 reps in reserve) “Cross-Over” (Time) For Time: 50-40-30-20-10: Double Unders Russian Kettlebell Swings (53/35)...
View ArticleWednesday 190306
CrossFit Rx – CrossFit Hang Power Clean (10-12 minutes to Build to a Heavy Single.) Or 4×3 Hang Power Cleans. Rest 90s -120s b/t. “Free Fall” (Time) For Time: 50/35 Calorie Bike 40 Box Jump Overs...
View ArticleThursday 190307
CrossFit Rx – CrossFit “Powerpuff girls” (AMRAP – Reps) AMRAP 20: 600m Run 3 Rounds of Strict “Cindy” 200m Farmer’s Carry (70/53) Finisher 3-4 sets: L-sit hold xME ** 6:30 Yoga with Bee **
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