Friday 190906
CrossFit Rx – CrossFit Banded Speed Pull (EMOM8x2 @ 65% of deadlift or + #5-10 from last ) “Donatello” (No Measure) Every 4 Minutes x 4 Rounds: 15/12 Calorie Bike 3 Strict Pull ups 6 Strict Toes to Bar...
View ArticleSaturday 190907
CrossFit Rx – CrossFit “Blow Your Nose” (No Measure) Teams of 3 2 Rounds: 40 Front Squats (185/125) 400 Meter Run 60 Bench Press (155/105) 400 Meter Run 80 Hang Power Cleans (115/85) 400 Meter Run The...
View ArticleSunday 190908
CrossFit Rx – CrossFit Snatch Balance (3×3 @ technically moderate weight) Overhead Squat (3×5 @ 42X2 tempo, rest 90s) Muscle Snatch (Build up to Heavy set of 3 Or 4×3 @ moderate ) Snatch Grip Pendlay...
View ArticleMonday 190909
CrossFit Rx – CrossFit “Blockbuster” (No Measure) AMRAP 5: Buy-In: 50/35 Calorie Bike Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Bike Max Rounds of “The Chief”...
View ArticleTuesday 190910
CrossFit Rx – CrossFit Weighted Pull-ups (3×3, ascending. ) Deadlift (4×6 @ 42X2 tempo, ascending) Accessory 3 sets: A1. Landmine Meadows Row x8/arm A2. Landmine Trunk Rotation x6/ side Finisher...
View ArticleWednesday 190911
CrossFit Rx – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is...
View ArticleThursday 190912
CrossFit Rx – CrossFit “Team Tosh Splash” (Time) 3 Rounds with a Partner: 250 Meter Row 500 Meter Row 750 Meter RowEach athlete does each interval. Rest while your partner works. Finisher Accumulate...
View ArticleFriday 190913
CrossFit Rx – CrossFit Box Squat (E2MOM 5×2 @75-80% of Squat or + #5-10 from last ) Broly (Time) 21 Power Snatches (115/80) 21 Lateral Barbell Burpees 15 Overhead Squats (115/80) 15 Lateral Barbell...
View ArticleSaturday 190914
CrossFit Rx – CrossFit Announcement **Gym Closed for ClinicalAthlete Weightlifting Certification.** Meet Coach Nic For “Beat the heat Park WOD” from 9 am to 10 am at the gym or Iverson Park! (gym will...
View ArticleSunday 190915
CrossFit Rx – CrossFit Announcement **Gym Closed for ClinicalAthlete Weightlifting Certification.** Meet Coach Nic For “Beat the heat Park WOD” from 9 am to 10 am at the gym or Iverson Park! (gym will...
View ArticleMonday 190916
CrossFit Rx – CrossFit Box Squat (E2MOM 4×2 @80-85% of Squat or + #5-10 from last) Or 4×4 @ moderate weight “Swing Dance” (No Measure) For Time: 40/20 Calorie Row 20 Burpees Over the Erg 60 Single Arm...
View ArticleTuesday 190917
CrossFit Rx – CrossFit Deadlift (4×4 @ 42X2 tempo, + #10-20 from last week) “Stargate” (Time) For Time: 5-10-15-10-5 Hang Power Clean (155/105) Toes to Bar*100m Farmer’s Carry after each round...
View ArticleThursday 190919
CrossFit Rx – CrossFit “Row, Forest, run” (No Measure) 3 rounds: Row 1,000 meters Run 800 meters Finisher 2-3 sets: Hollow hold x40s Side plank on low rings x 30s/ Plank to pike with feet on rower seat...
View ArticleFriday 190920
CrossFit Rx – CrossFit Heaving Snatch Balance (Heaving Snatch Balance 3×3) Snatch (Power Snatch x1 + Snatch x1 x5 ) Snatch Pull (Snatch Pull 3×3 ) The post Friday 190920 appeared first on CrossFit RX.
View ArticleFriday 190920
CrossFit Rx – CrossFit Heaving Snatch Balance (Heaving Snatch Balance 3×3) Snatch (Power Snatch x1 + Snatch x1 x5 ) Snatch Pull (Snatch Pull 3×3 ) Accessory 3 sets: A1. Pendlay Row x5 A2. KB Death...
View ArticleSunday 190922
CrossFit Rx – CrossFit Turkish Get Up (Build to Heavy single ) Or 5/5 @moderate weight Handstand Walk (5x 30-40ft) 200m Run (No Measure) 7x200m Sprint, rest 2 minutes The post Sunday 190922 appeared...
View ArticleMonday 190923
CrossFit Rx – CrossFit “Stair Master” (Time) For Time: 7 Rounds of “Mary” 50/35 Calorie Row 30 Hang Power Snatches (115/85)*1 round of “Mary” = 5 Handstand Push-ups, 10 alternating pistols, 15 Pull ups...
View ArticleTuesday 190924
CrossFit Rx – CrossFit Loaded Carry (5x100ft of a Heavy Loaded Carry ) *Can ascend every set to a heavy 100ft distance. (Yoke, farmer’s handles, sandbag, etc) “Easy Rider” (Time) For Time: 200 Double...
View ArticleWednesday 190925
CrossFit Rx – CrossFit Jerk Balance (3×4 @ moderate weight) Clean and Jerk (5×1, building to technical heavy single. ) Or 4×3 @ moderate weight. Clean Pull (3×3) *Pause 2-3s @ 1 inch off the floor, the...
View ArticleThursday 190926
CrossFit Rx – CrossFit “Rowpocalypse” (4 Rounds for time) 4 rounds, each for time of: 1,000-meter row Rest as needed between efforts.*Goal is Maximum average speed and minimal range between intervals....
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