Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners → 10 Boot Strap Stretches 20 Air Squats → 15 Jumping Air Squats 20 Lunges → 12 Alt. Step-ups Strength Back Squat (4-4-4-4-4-4-4) EVERY 1:15 x 7...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks (clap overhead & behind the back) 10 Scap Push-Ups :30 Single-Unders 10 Alt. Plank Marches (refer to teaching section) :30 Single-Unders w/higher...

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Tuesday

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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) FOR PREP 15:00 Stretch & Mobilize as Needed for PP & Snatch Work B. 60:00 GPP Warm-up Warm-up (No Measure) With a pair of light-moderate...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10/8 Cal. Bike 10 Alt. Cossack Squats → 10 Wall Squats 5/5 Single Arm Ring Rows → 10 Ring Rows 10 Alt. Reverse Lunges → 10 Air Squats @32X1* *Tempo Squats...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Mountain Climbers :30 Hollow Body 15 Slam Balls :30 Plank Hold Strength Push Press (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS* 4 Push Press *Start at a...

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Monday

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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 21-15-9 Double DB Ground to Overhead (50/35) Burpee to Plate* -Rest 1:00- 15-12-9 Double DB Ground to Overhead (50/35) Burpee to Plate* *Use a...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) With a single light DB… 2 ROUNDS 6/6 DB Turkish Sit Ups 6/6 Overhead Split Squats 6/6 Single Arm Upright Rows 6/6 Single Arm DB Presses...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 250m/200m Row 10 Wall Ball Deadlifts 10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls Strength Deadlift (4-4-4-4-4-4-4) EVERY 1:15 x 7 SETS*...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 6 Single DB Box Step-Overs 6/6 Single Arm DB Suitcase Deadlifts Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 20 DB Box Step-Overs 15 DB Suitcase...

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