Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES* 400m Run 500m Row 1000m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Option** *Goal is...

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Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m then Max Box Step-Ups in remaining time STATION 2 Run 400m then Max KBS in remaining time STATION 3...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 10 DB Goblet Box Step-Overs 7/7 DB Strict Press 5 Burpees Strength Push Press (10-10-10) 10-10-10 Push Press (Score is Weight) Workout Metcon (No...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Box Step-Overs :30 Cross Body Hold/Side 10 KB Deadlifts -1:00 Rest // Review- 1 ROUND 5 Box Jump Overs :30 Cross Body Carry/Side 10 Russian KBS Workout...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) EXTENDED RUNNING WARM-UP 200m Jog into… 2 SETS 50′ Butt Kickers 50′ High Knees 25′ Walking Leg Kicks 25′ Ankle Grab +...

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Tuesday

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 1:00 Max Double Unders 1:00 Plank 1:00 Max Double Unders STATION 2 AMRAP 10 Hollow Rocks...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) :30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 6 Burpees 4 Alt. Groiners Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squat (4211) (Score is Weight) Workout “FAR FROM...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA #1 :20 ON // :10 OFF; 8 ROUNDS MVMT 1 – Slam Ball Deadlifts MVMT 2 – Hollow Hold MVMT 3 – Air Squats MVMT 4 – Alt. Groiners -1:00 Rest //...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (2 Rounds for time) 2 SETS 80/60 Cal Bike -Rest 5:00 b/t Sets- (Score is Each Round for Time) B. 60:00 GPP Warm-up Warm-up (No Measure) EMOM X 10 MINUTES: MIN 1...

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Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Wall Balls STATION 2 Max Wall Ball Push Press STATION 3 Max Wall Ball G2OH...

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