Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 Scap Push-Ups 10 Scap Pull-Ups 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thruster 1 ROUND :30...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS PARTNER WARM-UP P1: Bike P2: 5/5 SA DB Sumo Deadlift 5/5 SA Ring Row 5/5 SA DB Deficit Push Up* Strength Metcon (Weight) 3 SETS 12 Bench Press 15 DB Bent Over...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Toes to Bar 20 Alt DB Snatch (50/35) 20 Single DB Step-Up (24/20) *DB Can be held any way on the body similar to Open standard...

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Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Box Jumps 1:00 DB Step-Ups STATION 2 1:00 Push-ups 1:00 Hollow Flutters STATION 3...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250/200m Row 10 Air Squats 50’ Bear Crawl (Hips above head) Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2 … FOR TIME Accumulate 4k...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap) 40 Jumping Jacks 30 Mountain Climbers 20 Jump Squats 10 Alt. Lunge...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES 8 Samson Lunges 8 Slam Ball Deadlifts :20 Squat Hold with Slam Ball Skill Warm-up (No Measure) ON A 5:00 RUNNING CLOCK … Practice Air Squat...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) EMOM x 12 MINUTES 200/150m Row (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25 Jumping Jacks 25 Bicycle Crunches 50’ Shuttle Run 1 ROUND 20 Lunges (w/o barbell) 20 Deadbugs 50’ Shuttle Run 1 ROUND 10 Alt. Lunges w/ barbell :30 Side...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 20 Cal Bike then… Max Up-Downs STATION 2 40 Plate Hops then… Max KB Swing STATION 3 20 Cal Bike...

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Thursday

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 Box Jumps :30 Plank STATION 2 1:00 Wall Ball :30 Tuck Hold STATION 3 1:00 Alt. DB...

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Thursday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength. B. 60:00 GPP Warm-up Warm-up (No Measure) 1 ROUND 5...

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