Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with hard effort. B. 60:00 GPP Warm-up Warm-up (No Measure) Foam Roll During Intro! 2 ROUNDS 5 Tempo Air...

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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 20/15 Cals on Rower then… Max Burpees STATION 2 20/15 Cals on Rower then… Max...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (7 MIN CAP) 10 Strokes, Drill #1 5 Inch Worms w/push-up 10 Strokes, Drill #2 10 Glute Bridge-Ups 10 Strokes, Drill #3 10 Ring Rows 10 Strokes, Drill #4 Workout...

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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 Burpees 5 Step-Overs 5 Strict Press Strength Shoulder Press (5-5-5-5-5*) 5-5-5-5-5* Tempo Strict Press (31X1) *Complete 12 Overhead...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm...

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Monday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts…hit one with...

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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 DB Push Press STATION 2 Max Lunges STATION 3 Max DB Clean STATION 4 Max Air...

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Sunday

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 1:00 Bike Hard 1:00 Bike Slow STATION 2 1:00 Push-ups 1:00 Plank STATION 3 1:00 DB Bent...

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Sunday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest) Workout Metcon (AMRAP –...

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Sunday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad...

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Sunday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 8/6 Cal Row 10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters 10 Lunges 10Good Mornings 6 Dive Bomb Push-ups Strength Metcon (Time) FOR QUALITY 100...

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