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...

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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)...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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)...

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