Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON / :10 OFF) Jump Rope* *Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc Into … 2 ROUNDS 10...

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Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time)...

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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 :20 Work, :10 Rest Hollow Hold STATION 2 :20 Work, :10 Rest DB Bent Over Row STATION 3 :20...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) :20 ON / :10 OFF x 9 SETS MVMNT 1 – DB Deadlifts MVMNT 2 – Ring Rows MVMNT 3 – Mountain Climbers Strength Metcon (Weight) 4 SETS 7-10 Tempo Wide Grip...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push Press...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 35-25-15-25-35 Cal Row Cal Bike (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Row/Run/Bike (increase pace every :30) Into… 2...

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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 EMOM :40 Max Push-Ups STATION 2 EMOM :40 Max Ring Rows STATION 3 EMOM :40 Max Cal Row STATION 4 EMOM :40 Max...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Plate G2OH :30 Plate OH Hold 25 Plate Hops 5 Push-up to Pike Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Bench Press (Light-moderate) MIN 2...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R +...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second...

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