Saturday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Cal Bike STATION 2 EMOM 25 Double Unders + 10 DB Deadlift STATION 3 AMRAP 5 Renegade Rows 10 DB Ground...

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Saturday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (No Measure) EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 – 20 KB...

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Saturday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon...

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Saturday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 2 Ring Rows 4 Push Ups 6 Alt. Lunges w/ Twist 8 Step Ups From here, go into your teaching session that highlights the different scaling options for...

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Saturday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MIN 10 KB Sumo Deadlift :20 Hollow Hold 10 KB Goblet Squat :20 Arm Haulers 5/5 Single Leg RDL (no weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP...

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Friday

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 KB Sumo DL High Pull STATION 2 :30 Max Russian Twists :30 Hollow Rocks STATION...

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Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Running Warm-up Prior to 1 Mile Test (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) Team 1k Row!! In teams...

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Friday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper...

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Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5/5 Single Arm Ring Rows 5 Knee Push-ups 5 Tempo Squats (22×1) Workout “CINDY-ISH” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES...

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Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 6 T Push-ups with :02 Pause in the T Position* 8 Barbell Strict Press 10 Lateral Jumps Over Bar * T Push-up is a normal Push Up, finishing with one...

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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 1:30 Max Distance Row 1:30 Recovery Row STATION 2 AMRAP 20 Lunges 10 DB Strict Press...

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