Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Russian KBS 10 KB High Pulls 7 Scap Pull-ups 200m Row Strength Weighted Pull-ups (Find 3RM) ON A 10:00 RUNNING CLOCK… Find a 3RM Weighted Pull-up or...

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Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHP Workout Metcon (AMRAP –...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 60 Cal Bike 30 Burpees Over Rower 1000m Row -Rest 1/2 time b/t Sets- *If set takes you 8 minutes, rest 4 minutes. B. 60:00 GPP Warm-up...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats →...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) E2MOM x 20 MINUTES MIN 1 & 2 — Row 500m MIN 3 & 4 — 10 TTB + 10 Box Jump Over (24/20) + 10 TTB* *The work in Min 3 & 4...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (4:00 in total) :15 WORK AT EACH MOVEMENT Jumping Jacks Groiners (or mountain climbers) Up-Downs Med. Ball Deadlifts Workout Metcon (No Measure) EMOM x 15...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round: 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats STATION 2 AMRAP 10 Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Plate...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Wall Ball Deadlift 7 Wall Ball Front Squats 20 Hollow Body Flutter Kicks Strength Back Squat (1×6, 1×4, 2×3, 1×2) ON A 15:00...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (6 MIN CAP) 100m Run 10 Jumping Air Squats 14 DBL DB/KB DL 18 Alt. V-ups Strength Metcon (No Measure) 3 SETS 1:00 Wall Sit -:30 Rest- 1:00 Banded...

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