Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 3 Inch Worms w/ push-up 6 Box Step Overs → 6 Box Jumps w/ Step Down Workout Metcon (2 Rounds for reps) 2 SETS 2:00 Max Cal. Bike -Rest :30- 1:30 Max...

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Thursday

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 Row 200m then… Max Burpees STATION 2 Run 200m then… Max Ring Rows STATION 3...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 5/5 DB Strict Press 10 Face Pulls 20 Mountain Climbers Strength Push Press (3RM) EVERY 1:15 x 7 SETS* 3 Push Press *Start at a...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Air Squats (Single DB Front Rack Optional) 8 DB Glute Bridge-Ups (Place the DB at the waist during these) 4/4 SA DB Hammer Curl + Press Workout Metcon (AMRAP...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP Cal Bike STATION 2 AMRAP 7 DB Deadlifts 5 Box Jumps STATION 3 AMRAP Meter Run STATION 4 AMRAP 7 DB Hang...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 Barbell Good Mornings → 10 Below the Knee Deadlifts 8 Scap Pull-ups → 10 Kip Swings 8 Above the Knee Deadlift → 8 Full Deadlifts 8 Tuck-ups → 8 Knees to...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) 1. FOR QUALITY 5:00 EZ Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front Squats B. 60:00 GPP Warm-up Warm-up (No...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PART 1 3 minutes Bike or Row… Min 1: Easy Min 2: Moderate Min 3: Hard PART 2 AMRAP x 5 MINUTES 10 Tempo Air Squat (31X1) 8 Up Downs 6 Push Up to...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 15/10 Cal. Row → 18/14 Cal. Row 10 Up-Downs → 10 Jumps over the erg 20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog MOCK RUN (3 MIN CAP) EMOM x...

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Tuesday

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 1:00 Max Air Squat :30 Max Sit-ups STATION 2 1:00 Max KB Swing :30 Max Flutter Kicks...

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