Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo DL (3331) Strength Deadlift (Heavy...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O...

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Sunday

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 EMOM 20 Russian Twists STATION 2 EMOM 30 Double Unders STATION 3 EMOM 8 DB Box Step Overs...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Alt. Box Step Ups 10 Banded Goodmornings 10 Alt. Curtsy Lunges 5/5 SL Glute Bridge w/ :02 Pause at the top Into.. 2 ROUNDS 10 Box Jumps 10 RKB Swings 5...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Arm Haulers 10 Sit Ups 2 ROUNDS… 5/5 Tempo DB Strict Press (30X1) 10 Box Jumps + Step-Down (Low Box) Workout Metcon (Time) 2 ROUNDS FOR TIME 10...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP…IN TEAMS OF 2: JUNKYARD DOG WARM-UP 5X EACH PARTNER P1: Sit with legs straight in front of the body, arms out like a T P2...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 50 HSPU* *Strict or Kipping, work on your weaker skill! (Score is Time) Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15 HSPU 15...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off) Min 1 – MedBall Squat Min 2- MedBall Press Min 3 – MedBall Thruster Min 4 – Wall Ball Shot Into… TABATA (:20 on/:10 off)...

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Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Slam Balls 15 Cal Row STATION 2 AMRAP 10 Slam Balls 10 Cal Row STATION 3 AMRAP 8 Slam Balls 8 Cal...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Buy In: 200m Run (Warm-Up Pace) AMRAP x 4 MINUTES 10 Alt. Groiners 5 Jumping Air Squats 10 Glute Bridge Ups 5 Ring Rows Buy Out: 400m Run (Workout Pace) Partner Workout...

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Friday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Jumping Air Squats STATION 2 Max DB Hang Power Cleans STATION 3 Max DB Push...

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