Daily Blog – Page 12 – CrossFit RXD

26 days ago by Coaching Staff 15

Friday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun. B...

26 days ago by Coaching Staff 19

Friday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning Strength Deadlift (5-5-5-5-5)...

26 days ago by Coaching Staff 15

Friday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations – 6:00 Time Cap – Workout Metcon (No Measure) EMOM x 16 MINUTES...

27 days ago by Coaching Staff 17

Thursday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right...

27 days ago by Coaching Staff 13

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 AMRAP 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP...

27 days ago by Coaching Staff 15

Thursday – REST DAY

Crossfit RXD – Renegade Training View Public Whiteboard

27 days ago by Coaching Staff 14

Thursday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 200m Run 10 Slam Balls 10 Banded Upright Rows (feet inside band) Strength Metcon (No Measure) 3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band...

27 days ago by Coaching Staff 15

Thursday

Crossfit RXD – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank Hold Workout Metcon (Time) FOR TIME 500m Row 40 Push-Ups...

28 days ago by Coaching Staff 17

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 1:00 Air Squat then… 2:00 Max Cal Bike STATION 2 1:00 Sit-ups then… 2:00 Max Double Unders STATION...

28 days ago by Coaching Staff 19

Wednesday

Crossfit RXD – Strength & Conditioning View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo...

28 days ago by Coaching Staff 19

Wednesday

Crossfit RXD – Renegade Training View Public Whiteboard A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun. B...

28 days ago by Coaching Staff 18

Wednesday

Crossfit RXD – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front Squats Strength Metcon (Weight)...