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 EMOM 15 Box Jump Overs STATION 2 EMOM 15 Wall Balls STATION 3 EMOM 20 Russian KBS STATION 4 EMOM 20 KB Goblet...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row, Bike or Run 8/8 Single DB Crossbody DL** 8/8 Single DB Alt. Hang Snatch 8/8 Single DB Strict Press 16 DB Slides (in plank...

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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 Plate OH Hold Max Plate G2OH STATION 2 :30 Hollow Hold Max V-Ups STATION 3 :30 Squat...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up). EMOM x 9 MINUTES Min 1 —...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME (5 MIN CAP) 1 ROUND 8/8 Single Arm DB Strict Press :30 Single Unders 10 Plate (or DB) Ground to Overhead 15 Plate Hops (or hops over DB) :30 Calf Stretch on...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 10/10 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend one arm overhead to practice pressing up...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Lunges 8 Up-Downs 8 Slam Balls Immediately into … 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Strict Press 6 Up-Downs 6 Slam Balls Immediately into … 1...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope) 10 DB Suitcase Reverse Lunges 5/5 Single Arm DB Bent Over Row 100m Run Strength Metcon (Weight)...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Bent Over Rows 8 Up-Downs 8 Plate/ DB Press Presses :30 Plate/ DB Overhead Hold Strength Metcon (Weight) 3 SETS 10 Strict Press (Light) 1:00 OH Barbell...

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