Wednesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout pace...

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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 AMRAP 10 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP...

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Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB Deadlifts Strength Metcon (Weight) 3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB...

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Tuesday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Up-Downs 6/6 Single Arm Ring Row 31 Single-Unders 8 Med. Ball Front Squats 8 Med. Ball Push Press to a target Workout “LET THE BALL DROP” (AMRAP...

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Tuesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Single Unders 10 Wall Ball FR Lunges 6 Up-Downs 1 ROUND :30 Power Jumps 10 Wall Ball Air Squats 6 Up-Downs 1 ROUND :30 Fast Wrist Single Unders 10 Wall Ball...

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Tuesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs THEN… 2 ROUNDS 8 Box Jump + Step Down 8/8 DB Push Press *Non-working...

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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 500m Row (rest remainder) STATION 2 EMOM 15 Push-ups STATION 3 AMRAP 5 Sit-ups 10 Air...

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Tuesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit the “”20/20 Experience”” workout with the class! Consider the additional...

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Monday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row with ½ Slide in 10 Alt. Step-Ups 5/5 Single Arm DB Strict Press Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 250m Row 17 Box...

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Monday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Shoulder Taps 10 Ring Rows 8/8 Single Arm Strict Press 6/4 Cal Bike Strength Metcon (3 Rounds for reps) 3 SETS MAX Strict Press Into… MAX...

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Monday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :45 Bike 10 Alt Spiderman Lunges 10 Bootstrap Stretches 5 Inchworms 3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell) 5...

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