Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell Back...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (7 MIN CAP) 6/4 Cal Bike 16 Jumping Jacks 12 Air Squats 8 Tuck-ups 4/4 Deadbugs 20″ Duck Walks 10 Good Mornings Strength Metcon (3 Rounds for...

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Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS OF: 20 Mountain Climbers (knee to elbow) 10 Alt. Groiners 5 Slam Ball Deadlifts 2 ROUNDS OF: 20 Jumping Jacks 10 Toy Soldiers (straight leg kicks) 5 Slam Ball...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 2 Wall Walks 6 Up-Downs 10 Push-ups 20 Mountain Climbers :20 Plank Hold :20 Hollow Hold Strength Metcon (Weight) 3 SETS 16 Alt. DB Press* 1:00 Bar...

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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 400m Run… Rest Remainder STATION 2 30 DBL DB Snatch… Rest Remainder STATION 3...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs* 10 Mountain Climbers 5/5 SA DB OH Lunges → 10 Single DB Front Squats** *No push-up burpee; arms stay straight, jump back into a tall...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 20-16-10 Power Snatch (115/75)|(95/65) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power Snatch (135/95)|(115/75) Back Rack Forward Lunge -Rest...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Groiners → 15 Bootstrap Stretches 10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges 8 DB Strict Press → 10 DB Push Press -into...

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