Friday 190927
CrossFit Rx – CrossFit Deadlift (3×3 @ 42X2 tempo, + #10-20 from last week) “Frank the Tank” (AMRAP – Rounds and Reps) AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees...
View ArticleSaturday 190928
CrossFit Rx – CrossFit “Runaway Train” (Time) Teams of 3 3 Rounds: 400 Meter Team Run 100/70 Calorie Bike Directly Into… 21 Clean and Jerks (115/80) 21 Clean and Jerks (135/95) 21 Clean and Jerks...
View ArticleSunday 190929
CrossFit Rx – CrossFit Strict Muscle up (Accumulate 9-12 reps) Kettlebell Press (Build to heavy single) Or 3×4 @ moderate weight to work on greasing the groove. “SFG Snatch Test” (Time) For time: 100...
View ArticleMonday 190930
CrossFit Rx – CrossFit Squat Clean (Clean Pullx1 + Power Clean x1 + Clean x1) 5 sets @ moderate weight. “Four Hole” (No Measure) 4 rounds: 200m run 12 Squat Cleans (135/95) Finisher 5-6 sets: L-sit...
View ArticleTuesday 191001
CrossFit Rx – CrossFit “Tonka Truck” (Time) Every 5 Minutes x 5 Rounds: 400/350m Row 15 Toes to Bar 21/15 Calorie Bike*Score Slowest Round. Maximum average speed and minimal range between intervals....
View ArticleWednesday 191002
CrossFit Rx – CrossFit Handstand Walk (4-5 sets of 30-40ft HSW) Or Practice wall supported skills or free standing handstand hold. “Clobberin’ Time” (Time) 30-20-10: Alternating Dumbell Power Snatch...
View ArticleThursday 191003
CrossFit Rx – CrossFit Bench Press (4×4 w/ 2s Pause @ Chest) Deadlift (4×2 @ 42X2 tempo, + #10-20 from last week) Accessory 3-4 sets: A1. Weighted Pull ups x4-6 A2. Strict Ring Dips x8-12 Finisher 3...
View ArticleFriday 191004
CrossFit Rx – CrossFit Front Squat (4×5 E2MOM @ 5/6 RPE (4-6 reps in reserve)) “Sucker Fish” (Time) 21-18-15-12-9: Calorie Row Thrusters (75/55) Finisher Accumulate 15-20 Strict Toes to bar The post...
View ArticleSaturday 191005
CrossFit Rx – CrossFit “For a Few Dollars More” (Time) Teams of 3 For Time: 100/70 Calorie Bike 50 Box Jump Overs (24/20) 100 Hang Power Snatches (75/55) 10 Legless Rope Climbs or Rope Climbs 100 Hang...
View ArticleSunday 191006
CrossFit Rx – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats The post Sunday 191006 appeared first on CrossFit RX.
View ArticleMonday 191007
CrossFit Rx – CrossFit “Bird Feeder” (No Measure) AMRAP 18: 20 Alternating Dumbbell Snatches 100ft Dumbbell Walking Lunge 20 Alternating Dumbbell Box Step-Ups (24″/20″) 10 Strict Handstand...
View ArticleTuesday 191008
CrossFit Rx – CrossFit “The Good Earth” (No Measure) 5 rounds of: 400m run 200m Farmer’s Carry*Farmer’s carry @ weight that allows first 2-3 rounds to be done without setting weight down. Finisher 4-5x...
View ArticleWednesday 191009
CrossFit Rx – CrossFit “Fish Out of Water” (Time) For Time: 2k Row 10 Rounds of “The Chief” (185/125)*1 Round of “The Chief” 3 Power Cleans, 6 Push-Ups, 9 Air Squats Finisher 5 min parasympathetic...
View ArticleThursday 191010
CrossFit Rx – CrossFit Push Jerk (4×2, rest 2:00. Ascending to technical heavy ) Or 4×4 @ moderate weight. Sumo Deadlift (Cluster – 3×3.3.3, rest 15s/ 2:00 min) Accessory 3-4 sets: A1. Tempo (32X2)...
View ArticleFriday 191011
CrossFit Rx – CrossFit Announcement ** Come to class @5:30p to do the Open workout, cheer on your fellow athletes, and grill up some good food! Some drinks/food will be provided but all contributions...
View ArticleSaturday 191012
CrossFit Rx – CrossFit “Goon Squad” (No Measure) Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute Wallballs (20/14) 2 Minute Toes to Bar 1 Minute Rest The post Saturday 191012 appeared first on...
View ArticleSunday 191013
CrossFit Rx – CrossFit “Chomper” (Weight) On the 4:00 x 5 Rounds: 35 Double Unders 4 Hang Power Cleans 35 Double Unders 4 Push Jerks*Build in Barbell Weight. The post Sunday 191013 appeared first on...
View ArticleMonday 191014
CrossFit Rx – CrossFit Overhead Squat (Build to a Heavy Single) Or 4×3 @ moderate weight (5/6 RPE) “Hot Mess Express” (Time) 2 Rounds: 25 Overhead Squats (95/65) 35/25 Calorie Bike Finisher Single arm...
View ArticleTuesday 191015
CrossFit Rx – CrossFit “Prefontaine” (No Measure) For Time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters Finisher Prone banded hamstring...
View ArticleWednesday 191016
CrossFit Rx – CrossFit “Maximum Bummer” (AMRAP – Reps) 5 Rounds 1 Minute Double Unders 1 Minute Reverse Lunges (50/35) 1 Minute Calorie Row 1 Minute Rest*Single dumbbell for lunges Finisher Tabata...
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