Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200/150m Row 25 Jumping Jacks 25 Mountain Climbers -into- 2 ROUNDS 10 Lunges –> 10 Jumping Lunges 10 Double DB Deadlifts 10 Double DB Front Squats...

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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 DB Push Press 1:00 Box Jumps STATION 2 Moderate Pace Row STATION 3 1:00 DBL DB Snatch...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps →...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARMUP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark) Partner Workout Metcon (AMRAP –...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 14 Alt. DB Snatches (50/35) 14 Single DB Lunges* *Hold DB in front rack with both heads of DB touching body...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack Squats Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – MAX Wall Balls MIN 2...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM UP AMRAP x 8 MINUTES P1: Step Ups → Up-Downs → Box Jumps P2: 2 ROUNDS 10 Push Press 10 Air Squats 20 Mountain Climbers Strength Push Press (5-5-5-5-5-5-5)...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) 1. 4 ROUNDS FOR QUALITY 3:00 Moderate Pace Bike / 2:00 Easy Pace Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner...

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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 2:00 Max Distance Row 1:00 Max Burpees Over Rower STATION 2 400m Run Rest Remainder STATION 3 2:00 Max...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall...

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