Daily Blog – Page 101

Jan 8, 2020 by Coaching Staff 94

Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-ups Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee...

Jan 7, 2020 by Coaching Staff 116

Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Get ready for a big effort on Fran! B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH...

Jan 7, 2020 by Coaching Staff 101

Wednesday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30...

Jan 7, 2020 by Coaching Staff 114

Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 SHOULDER FLOW | 2-3 SETS 5 PVC Passes 3/3 Around the World :10 OH Hold w/ PVC 10 Strict Presses with PVC :10 OH Hold w/ PVC 10 Alt Lunges w/ PVC in Back Rack AMRAP...

Jan 7, 2020 by Coaching Staff 106

Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12...

Jan 7, 2020 by Coaching Staff 112

Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (6 Min Cap) :30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2) 10 Alt Sampson-Step Back Lunges (:01 Pause OH) 10 Slam Ball or Wall Ball Deadlifts 10 Slam...

Jan 6, 2020 by Coaching Staff 125

Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Metcon (Time) FOR TIME 40-30-20-10* Single DB Box Step Up (50/35) *50′ HS Walk After Each Set (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) 1 ROUND...

Jan 6, 2020 by Coaching Staff 107

Tuesday

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 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00...

Jan 6, 2020 by Coaching Staff 123

Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Lunge + Twists 8 Goblet Squats 6 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (32X1) (Score is Weight) Workout Metcon (AMRAP...

Jan 6, 2020 by Coaching Staff 114

Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Easy Bike 20 Alt. Groiners 20 KB Deadlifts into… 2 ROUNDS 1:00 Moderate Bike 16 Alt. Lunge Steps (Bodyweight) 12 RKB Swings...

Jan 6, 2020 by Coaching Staff 114

Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (2:30 CAP) 5/5 Single Arm KB Strict Press w/:02 pause overhead 5/5 Single Arm KB High Pulls 10 Alt. Step-Ups :30 Bike Into …. 2 ROUNDS (2:30 CAP) 50m Double KB...

Jan 5, 2020 by Coaching Staff 117

Monday

Crossfit RXD – RXD Burn View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats STATION 2 AMRAP 10 Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Plate...