CrossFit RXD Blog – Page 81

Jan 18, 2020 by Coaching Staff 90

Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MIN 100m Run 10 KB Deadlifts 10 MB Front Squats Partner Workout Metcon (Time) IN TEAMS OF 2… 8 ROUNDS FOR TIME* P1 – 400m Run While P2 Completes...

Jan 18, 2020 by Coaching Staff 102

Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) Progressive Round Warm Up Round 1: 10 Step Ups 15 Jumping Jacks 20 Mountain Climbers Round 2: 10 Box Jumps 15 Ring Rows 20 Alternating V-Ups Round 3: 10 Box Jump Overs...

Jan 18, 2020 by Coaching Staff 92

Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-Downs Partner Strength Clean and Jerk (3-3-3) IN...

Jan 18, 2020 by Coaching Staff 87

Sunday – REST DAY

Crossfit RXD – Renegade Training View Public Whiteboard

Jan 18, 2020 by Coaching Staff 93

Sunday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Wall Balls 20 Ring Rows STATION 2 AMRAP 30 Plate Hops 20 DB Deadlift STATION 3 AMRAP 30 Double Unders...

Jan 17, 2020 by Coaching Staff 94

Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 50’ Shuttle Run 20 Single Unders 50’ SA OH KB Walk 20 Air Squats At the 6:00 mark… 1:00 Bike for Cal (Mod fast pace) Strength Metcon (No Measure) EMOM...

Jan 17, 2020 by Coaching Staff 88

Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 100 Wall Balls 30 Clean & Jerk (135/95)|(95/65) 50 Wall Balls 15 Clean & Jerk B. 60:00 GPP Warm-up Warm-up (No Measure) 2:00 Bike...

Jan 17, 2020 by Coaching Staff 90

Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM :45 MAX Alt DB Snatch STATION 2 EMOM :45 MAX Box Jumps STATION 3 EMOM :45 Up-Downs...

Jan 17, 2020 by Coaching Staff 86

Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS: :30 Squats :30 Jumping Jacks :30 Hollow Hold :30 Single Unders Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 40 Double-Unders 20 Air Squats 10 V-Ups...

Jan 17, 2020 by Coaching Staff 100

Friends and Family

Crossfit RXD – Strength & Conditioning View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes with a partner: 200 Meter Run (together) 40 Situps (share reps) 40 Box step ups (complete one rep on...

Jan 16, 2020 by Coaching Staff 96

Friday

Announcements Friends and Family Free Day This Saturday at 10am All are welcome to join us for a FREE class. Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS w/ Single KB… 10...

Jan 16, 2020 by Coaching Staff 104

Friday

Announcements Friends and Family Free Day This Saturday at 10am All are welcome to join us for a FREE class. Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 12 MINUTES 15/12 Cal Row (No...