Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 20 Singles → 20 High Jumps → 20 Double-Unders 20 Marching Plank* 5/5 DB Upright Row *Plank on elbows, alternate lifting foot 2-3 inches off the ground Workout...

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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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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 :30 Hollow Hold then… Max DB Thrusters STATION 2 :30 Squat Hold then… Max Box...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 15 Jumping Jacks 10 Banded Good Mornings 5 Divebomb Push-ups 5/5 BR Reverse Lunges Strength Deadlift (5-5-5-5-5-5-5) EVERY 1:00 x 7 SETS* 5...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 5 Up-Downs + 10 KB Swing STATION 2 AMRAP 10 KB Alt. Lunge (goblet hold) 10 Sit-ups STATION 3 EMOM :45...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) 4 ROUNDS FOR TIME 12 Box Jump Over (24/20) 12 C2B Pull-Ups 12 HSPU 12 Deadlifts (275/195) B. 60:00 GPP Warm-up Warm-up (No Measure) Have athletes start...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 10 KB Sumo Deadlifts 50m Skip 8 KB Upright Rows 100m Run 6 KB SDHP Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run 15 KB SDHP 20 Sit-Ups -15:00 Hard...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 50m Shuttle Run 10 Air Squats 50m Shuttle Run 10 Push-ups 50m Shuttle Run 10 Kang Squats Strength Thruster (5-5-5-5-5-5-5) EVERY 1:15 x 7 SETS*...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges* Workout Metcon...

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Tuesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Wall Ball 10 Push-ups STATION 2 AMRAP 10 MB Push Press 20 Mountain Climbers...

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