Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 25’ Walking Quad Stretch 5 Air Squats + 10 Step-Ups 25’ Walking Lunges 5 Air Squats + 10 Step-Ups 25’ High Knees 5 Push Ups + 5 Ring Rows 25’ Butt...

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Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row 10 Groiners 8 Lunges 6 Tempo Air Squat (2121) 1 ROUND 1:00 Row 10 MB Push Press 8 MB Overhead Lunges 6 Tempo MB Front Squat (2121) Strength Front Squat...

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Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a...

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Thursday

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 Hollow Hold Max Sit-Ups STATION 2 :30 Plate OH Hold Max Plate G2OH STATION 3 :30 Top of...

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Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round (2:00 CAP) 5 Bootstrappers 10 Glute Bridge Ups (:02 Pause at top) :15/:15 Front Rack Hold 2 Rounds (3:00 CAP) :30 Row 10 RKBS :15/:15 Front Rack Hold :30...

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Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 DB Deadlifts 10 DB Hammer Curls 10 DB Strict Press Into… 2 ROUNDS 100m Run 10 DB Hang Power Cleans 10 DB Push Press Strength Hang Power Clean...

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Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (5 Rounds for time) 1. 5 SETS 400m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) Metcon (No Measure) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)...

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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 Max Cal Row Top of every minute- 5 Box Jumps STATION 2 Max Cal Bike Top of every minute- 5 Burpees STATION 3...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… 2 ROUNDS 1:00 Bike 10 Tempo Push-ups (31×1) 10/10 Single Arm Tempo DB Floor Press (3331) 10/10 Single Arm...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10...

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