Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 4 Up-Downs w/right hand on DB* :30 Tuck Hold 4 Up-Downs w/left hand on DB 6/6 Single Arm DB Strict Press Into … 1 ROUND 4 Burpee w/right hand on DB 10 Sit-Ups 4...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (3 Rounds for time) 1. 3 SETS 800m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure) B. 60:00 GPP...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Alt. Groiners 1:00 Bootstraps Into…(8:00 Cap) 2 Quick Rounds 10 Air Squats Narrow Stance 10 Elbow Punches 2 Quick Rounds 10 Air Squats Wide...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Air Squats :30 Burpees :30 Deadlifts :15 Rest Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Power Clean *Last seen 11/29/19...

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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 :30 Plank Hold 1:00 Plank Rotations* *Push-up Plank to Elbow Plank and repeat! STATION 2...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Distance) E2MOM x 16 MINUTES MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row* MIN 3 & 4 — Max Distance HS Walk *DB Box Step-Overs...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS… 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike :20 Pike...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5/5 SA Russian KB Swings 5 Burpees Strength Push Press (8-6-6-4) 8-6-6-4 Push Press (Score is Weight) Workout Metcon (3 Rounds for...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 15/12 Cal Row STATION 2 EMOM 5 Burpees over DB + 7 DB Deadlift STATION 3 EMOM 15/10 Cal Bike STATION 4...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6 MIN CAP) 50m Shuttle Run 8 KB Sumo Deadlifts 8 KB Upright High Pulls 5 Scap Push-Ups + 5 Knee Push-Ups 10 Alt. Bodyweight Lunges Workout Metcon (7 Rounds...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Grab a partner and a Barbell! 1 ROUND EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2: Run 400m When P2 returns from...

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